Reborn from the ashes - Doc's Training Log

[DocJekyll]

Day 37 Continues.....
Recomp


Pull Ups
BW x 21
BW x 14
BW x 10
BW x 9

Lat Pull Down
115 x 12
130 x 12
145 x 10
160 x 8

HS ISO Low Row
2 pps +25 x 12
3 pps x 10
3 pps + 25 x 8
3 pps + 25 x 8
2 pps + 25 x 10

HS High Rev Row
1 pps + 25 x 15
2 pps x 10
2pps + 10 x 8
2 pps + 10 x 8
2 pps + 10 x 8
2 pps x 10

HS Iso High Row
1 pps +25 x 15
2 pps x 12
2 pps + 25 x 8
2 pps + 25 x 8
2 pps + 25 x 8
2 pps x 14

Single Arm DB Rows
80 x 10 each side
90 x 10 each side
100 x 9 each side
110 x 6 each side

Hypers
BW x 12
25 x 12
25 x 12
25 x 12

Calves
25 x 20
50 x 15
50 x 15
50 x 15
50 x 15

Great session in this evening. I was moving some decent weight around with real good form. Nice pace and nice control. My back felt like it was growing with each rep.
I switched things up a bit. Going for some more width now.

[DocJekyll]

Day 38
Recomp


30 minutes on the mill this morning. HIIT style.

Crunches
bw x 20
bw x 20
bw x 20

Hanging Knee Raises
bw x 15
bw x 15
bw x 15

Reverse Crunch
bw x 20
bw x 20
bw x 20


Shoulders tomorrow.

I am excited to weigh in this week. I feel as though my body is staying lean; but i have added some weight.

[DocJekyll]

Day 39
Recomp (ever so slightly shifting to bulk)

Good morning. In the home gym.

Seated Military Press (Smith)
65 x 10
65 x 10
125 x 10
145 x 10
165 x 10
185 x 8
185 x 6
Reps moving up at 185. I moved the angle of my bench today from straight up and down to a slight decline (probably 80-85 degrees).

BB Front Raise
50 x 12
60 x 12
60 x 12
Changing to DB's

Seated Side Laterals
25 x 12
30 x 10
30 x 10
Change to standing

Cable Laterals (Behind Back) (Tower)
20 x 12 each side
20 x 12
30 x 10
Change to front

Incline Reverse Flyes
45 x 12
50 x 12
50 x 10 + 2
Change to standing

Face Pulls (Tower)
90 x 12
100 x 12
110 x 10 + 2

DB Shrugs
60 x 12
70 x 12
80 x 12
90 x 12
90 x 12
90 x 12

Time to switch up the moves. Next week will bring some change on shoulder day.
I felt pretty damn strong today. I wish i had more time for shoulders. I would like to get some DB presses and Arnold's in here. I may have to drop the military press for a while to stimulate some new growth. But i really want to see 200 for reps on those presses

I am eating more and growing. I didn't get around to doing a decent assesment of myself last week, so i will try again, this Friday.

Maybe some cardio tonight.
Arms tomorrow.

[DocJekyll]

Day 40
Recomp
Still describing this as a recomp; but definately transitioning into a bulk.


Close Grip Press
105 x 10
105 x 10
155 x 10
175 x 10
195 x 8

Skulls
90 x 11
100 x 8
100 x 8
100 x 7
Weight bumped!

French Press
65 x 10
70 x 8
70 x 8
Drop these next week - Too much shoulder strain.

Triceps P/d.
100 x 15
110 x 12
120 x 10
130 x 9

Rope P/D
60 x 12
70 x 12
80 x 11
90 x 10 + a partial
Increase next week

BB Curl
60 x 12
70 x 12
80 x 10
90 x 8
Had some pain now two weeks in a row. Dropping bb curls for a while.

DB Curl
40 x 10
45 x 8
50 x 6
50 x 6 drop - 35 x 8

Hammer Curls - rope
60 x 12
70 x 12
80 x 10
90 x 8

Overhead Cable Curls
30 x 10
40 x 8
40 x 8

I am going to work on my arm routine a little for next week. Time to add some intensity.

Cardio tomorrow and then restart on Saturday with Legs. I am going to be in NY for a three day weekend. Looking forward to seeing and working out with my buddies.
I weighed in for the hell of it this morning -> 212 LBS. Up 7 LBS but still wearing the same jeans!

[DocJekyll]

Day 41
Recomp

Cardio
30 mins of HIIT

legs tomorrow

[DocJekyll]

Day 42
Recomp

I got next to no sleep last night. Thats NY. So legs are not an option today. Putting chest in today. Legs tomorrow. Weighed in yesterday around 208. My weight is bouncing some. Glycogen, I guess. Still about 14%. I'm pretty tight for gaining.

Incline BB Press
110 x 10
110 x 10
160 x 10
180 x 9
200 x 6
200 x 6

DB Incline Press
60 x 10
65 x 10
70 x 10
75 x 10
75 x 8

Decline BB Press
110 x 10
160 x 10
180 x 8
180 x 8

Cable Crossover - FST 7 (low)
30 x 12
30 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
Starving at this point.

Dips - leaning way in and going real slow
BW x 10
BW x 10
BW x 10

Pounded a Gatorade and 50 grams of protein. Super insulin spike post workout. Pump lasted about an hour.


Not bad for 2 hours of sleep.

Try for legs tomorrow.

[DocJekyll]

Day 43
Bulking

Lifting in NY ATM. Got some sleep last night. 11am session on Long Island.


Squats
130 x 10
180 x 10
225 x 10
275 x 6
275 x 6
275 x 6

Leg Press
5 pps x 15
6 pps x 15
7 pps x 12
8 pps x 10
9 pps x 8
10 pps x 6. That is 1,025 Lbs for 6
Not sure what got into me today.

Hacks
1 pps + 25 x 10
2 pps x 10
2 pps + 25 x 10
3 pps x 8

Leg Curls
100 x 10
115 x 10
130 x 10
130 x 10

Seated Calves
1 pps x 15
1 pps x 15
1 pps + 25 x 10
1 pps + 25 x 10

Smashed it today.

[jonnyboy44]

Awsome leg press and squats
must be all the extra food

[DocJekyll]

Day 44
Bulking

Took the morning to rest. No cardio this am.
My legs are a little wobbly from yesterday.
Will destroy my back this evening after work.

Awsome leg press and squats
must be all the extra food

Thanks. I am gaining on it. Nice steady increases are taking place just about everywhere.
My calories last week average about 4,000 per day. I have really bumped the food up.

The plan is to go hard like this until the end of March. Although, if i do feel likle i am gaining to much in my mid section I will cut it back. I will probably do a deload around that time, as i will be going away for a week. When better to deload?
Then i will start to cut April and May for shirtless season.

[lunchbreak]

Killing those squats man. Really nice work.

[DocJekyll]

Killing those squats man. Really nice work.

Thanks Bro. I have grown to enjoy leg day again. Funny how that works for me. When i first start a cycle up I dont always enjoy leg day; but once i get rolling and start gaining on my ROM, i really start enjoying it. I have been focusing on getting as low as i can. I am definately at parallel on the 275's and probably a bit below on the rest. Not ATG; but pretty damn low. My legs are a bit shaky today, which makes me feel good! I really want to add some size to my wheels before shirtless season. Its a priority for me now, so I start my lifting week with them now and make sure I do them on the weekend - rest.

[DocJekyll]

Day 44 continues......
Still Bulking

Back new

Pull Ups
BW x 21
BW x 14
BW x 10
BW x 9

Lat Pull Down
115 x 12
130 x 12
145 x 10
160 x 8

HS High Rev Row
1 pps + 25 x 15
2 pps x 10
2pps + 10 x 8
2 pps + 10 x 8
2 pps + 10 x 8
2 pps x 10

HS Iso High Row
1 pps +25 x 15
2 pps x 12
2 pps + 25 x 8
2 pps + 25 x 8
2 pps + 25 x 8
2 pps x 14

Single Arm DB Row
80 x 10 each side
90 x 9
100 x 9
110 x 8

HS ISO Low Row
2 pps +25 x 12
3 pps x 10
3 pps + 25 x 8
3 pps + 25 x 8
3 pps x 15

Hypers
BW x 12
25 x 12
25 x 12
25 x 12

Still going at the volume and focusing on width. I am planning to keep the emphasis on width for a good month or so. My back was so pumped after the pullups that it just continued through the entire workout.

[DocJekyll]

Day 45
Bulking

Cardio - 30 Minutes total - HIIT on the mill.

Crunches
BW x 20
BW x 20
BW x 20

Hanging Raises
BW x 15
BW x 15
BW x 15

Reverse Crunches
BW x 20
BW x 20
BW x 20

Tomorrow we will work on shoulders.

[DocJekyll]

Day 46
Bulking

Seated Overhead Press
65 x 10
65 x 10
125 x 10
145 x 10
165 x 10
185 x 7
185 x 7
Change bottom if matrix. Hit 185 sooner next week.

Seated Laterals
25 x 12
25 x 12
25 x 12

Standing Cable Laterals
30 x 10
20 x 10
20 x 10

Standing DB Laterals
25 x 10
30 x 10
25 x 10
The pump in my right shoulder was excruciating at this point. Loved it.

Standing Reverse Flye
35 x 12
40 x 12
40 x 12

Face Pulls
90 x 12
100 x 12
110 x 10
Start at 80 next week. Form suffered.

Reverse Cable - Rear Delts
20 x 12
20 x 10
20 x 12

DB Shrugs
70 x 12
70 x 12
80 x 10
90 x 10
90 x 10
90 x 10 -> Drop 75 x 10 ->Drop 65 x 10

Upright Row - cable
100 x 10
110 x 10


After reviewing my physique this week, I have shifted my emphasis on side and rear delts. This will continue for several weeks. Between the overhead pressing and all of the incline work on chest day, my front delts are getting a"head" of the reast of my shoulders.

Tomorrow will be arms. I have modified this workout as well.

[DocJekyll]

Day 47
Bulking

5 am wake up call. Down into the home gym.


Close Grip Press
105 x 10
105 x 10
155 x 10
175 x 10
195 x 8

Skulls
90 x 12
100 x 8
100 x 8
100 x 7

Triceps Pushdown
110 x 14
120 x 10
130 x 8
130 x 8 -> drop 90 x 9

Rope Pushdown
70 x 12
80 x 10
90 x 10
90 x 10

Seated Incline Alt DB Curl
30 x 10
35 x 10
40 x 9
40 x 8

Cable Curl
80 x 12
90 x 9
100 x 8

Hammers - Rope
60 x 14
70 x 10
80 x 9

Overhead Cable Curls
30 x 12
40 x 8
30 x 10

My biceps tend to pump very easily. I had one going in my both my Tri's and my Bi's from the skulls on. Blistering at times. Felt unbeleivable today.

Tomorrow will be Cardio and a full assessment.

[DocJekyll]

Day 48
Bulking

Up at 5 and hit the cardio equipment this morning. HIIT for 25 and steady state (moderate intensity) for 10 more minutes.


My weight had me baffled this morning. I was 208 and my bodyfat seemed like it crept up a little on me. I look decent in the mirror. Actually i look really big, but my mid section has suffered a little since my last assesment. Which has me slightly concerned. I know, I am bulking, but i dont want to have a difficult cut later - prior to summer. I am also taking a trip in late March to a warm weather climate and would prefer to look and feel tight. Decisions.........


I did very little cardio this past week and that may have had an impact. I have also upped my carbs and have not stuck to strictly slow digesting ones. I have also been cramming some extra calories in - later in the day to hit or get closer to my numbers. I think all of these are adding up.

This week: Up water intake, stick to clean/slow digesting carbs, increase food intake throughout the earlier portions of the day, and get some more cardio in. I can't help but htink that some of this is water and glycogen.

I am switching Chest and Legs Sat and Sun to avoid some scheduling issues.

Tomorrow will be Chest.

[DocJekyll]

Here is the food for this past week

Thursday
3201 Calories
86.1g of Fat
330.6g of Protein
309.2g of Carbs

Friday
3595 Calories
179.7g of Fat
139.5g of Protein
345.4g of Carbs

Saturday
4,200 Calories
120.9g of Fat
225.0g of Protein
402.7g of Carbs

Sunday
3,520 Calories
70g of Fat
325g of Protein
320g of Carbs

Monday
2972 Calories
90.5g of Fat
286.0g of Protein
263.7g of Carbs

Tuesday
2351 Calories
72.1g of Fat
230.6g of Protein
217.2g of Carbs

Wednesday
2882 Calories
89.6g of Fat
292.8g of Protein
265.6g of Carbs

Thursday
2547 Calories
44.7g of Fat
306.9g of Protein
281.5g of Carbs


Going for broke next week - 4,000 per day

[jonnyboy44]

4000 calories
your gonna have a great week , lifting, eating, no time for work
need some pics after your bulk

[DocJekyll]

Day 49
Bulking

Eating like a mad man lately.

Cracked a red bull and off to the gym.

DB Incline Press
45 x 10
55 x 10
70 x 10
75 x 10
80 x 10
80 x 9

Incline BB Press
155 x 10
165 x 10
175 x 9
185 x 8

Decline BB Press
155 x 10
165 x 8
175 x 9
185 x 8

Rev Grip Flat Press
125 x 10
145 x 8
165 x 8

Cable Crossover - FST 7 (low)
30 x 12
30 x 12
30 x 12
20 x 12
20 x 12
20 x 12
20 x 12

Great session. Feeling good

[DocJekyll]

4000 calories
your gonna have a great week , lifting, eating, no time for work
need some pics after your bulk

Hope so. Looking to make the next jump.
Work hard, play hard!

[DocJekyll]

Day 50
Bulking

Squats
135 x 10
185 x 10
225 x 10
275 x 6. Bad set. Form was off and it felt heavy.
275 x 8. Much better.
275 x 6

Leg Press
5 pps x 20
6 pps x 15
7 pps x 10
8 pps x 8
8 pps x 8
Phew. Pump in quads was ridiculous at this point.

Leg Curls
90 x 12
110 x 12
130 x 10
130 x 10

Standing Calves
100 x 20
120 x 20
200 x 15
220 x 14 + 1
240 x 12
260 x 12
260 x 12

I was worried during the second to last set of squats that this was going to be a lack luster session. Ended up being decent. But my squats were off today.

Am cardio tomorrow followed by back in the evening.

[DocJekyll]

Day 51
Bulking

30 minutes of HIIT on the treadmill this morning.

Looking big in the mirror and my jeans still fit the same.


Back tonight.

[lunchbreak]

Man you are getting strong. I gotta up my game! Nice work.

[DocJekyll]

Man you are getting strong. I gotta up my game! Nice work.

Thanks man; but i have been trying to catch you!

[DocJekyll]

So get this. I was working legs this past weekend at my local gym. I had moved on from the squat rack to the leg press and had worked up to 7 plates per side. I was pretty much minding my own business, kind of in the zone, leaning up against the press - kind of standing against the seat and the sled..... When along comes this dude that proceeds to take a plate off my sled and starts moving in the direction of the leg press directly next to the one that I am using. I do a little bit of a double take, inhale deeply, tell myself that really just didnt happen, did it? ..... Mr Skinny, then proceeds to place the abducted 45 on the leg press that I assume he intends to "work out" on. As you are most likely aware by now, I figured by the looks of him that he probably wouldnt be coming back for more - but regardless, it irked me.

"Excuse me", I said, "I was using that". I then went over to a weight tree and grabbed a replacement 45 to even my sled back out (never mind taking back that which was rightfully mine). As I proceed back to "my" leg press, Skinny starts unloading it. I'm like, "YO! what the **** are you doing? I am using that". He said, "both?" - meaning both presses (how ****ing dumb). I said, "no - this one". He looks at me a bit strange and then proceeds to unload another one of my 45's. I said, "dude - your more than welcome to use the other leg press; but stop unloading mine!"

The Tool didn't even realize that he was using my plates rather than grabbing some 45's from one of the many, mant plate tree's which happen to be in very close proximity to the leg presses.

Anyway, end rant........

[DocJekyll]

PM - Back Session
Still Bulking........

Pull Ups
BW x 21
BW x 14
BW x 10
BW x 9

Lat Pull Down
115 x 12
130 x 12
145 x 10
160 x 8
Felt very strong tonight. Nice form and control on all reps.

HS ISO Low Row
2 pps +25 x 12
3 pps x 10
3 pps + 25 x 8
3 pps + 25 x 8
3 pps + 25 x 8
3 pps x 10

HS High Rev Row
1 pps + 25 x 15
2 pps x 12
2pps + 10 x 8
2 pps + 10 x 8
2 pps + 10 x 8
2 pps x 10

HS Iso High Row
2 pps x 12
2 pps + 25 x 8
2 pps + 25 x 8
2 pps + 25 x 8
2 pps x 14

Single Arm DB Row
80 x 10 each side
90 x 10 each side
100 x 9 each side
110 x 9

Hypers
BW x 12
25 x 12
25 x 12
25 x 12

[jonnyboy44]

the trouble is your using so many plates on your leg press theres none left for anyone else

[DocJekyll]

Day 52
Bulking, well......kind of....


Cardio Tuesday
30 minutes of HITT on the mill. Running has become a chore lately and my shins are bothering me. I may need to start switching it up again with the battling ropes and the heavy bag.
Good sweat though and a great start to the day.

Followed it up with a 12 egg white omlette with turkey, low fat cheese and a whole wheat muffin. I had a hard time hitting my calories yesterday. I will cycle down a little today since there is no weight training and will continue to eat big on Wednesday and Thursday.

Tomorrow is shoulders, followed by arms on Friday.

the trouble is your using so many plates on your leg press theres none left for anyone else

^^ Lulz. I wish.

[DocJekyll]

Day 53
Keep on Bulking

5am - Home gym session this morning. Grabbed some BCAA's before i went down to smash some iron. Shoulder & trap day is by far one of my favorites. Genetically good in these two areas.


Seated Overhead Press
65 x 10
65 x 10
145 x 10
165 x 10
185 x 9 *This is a rep PR. #9 was tough; but she got up!
185 x 7
185 x 6
Go with this again next week. This was a great series of working sets.

Seated Laterals
25 x 12
25 x 12
25 x 12
Stick with this weight. First set is a bit easy; but my delts are burning up by rep 10 on the following sets.

Standing Cable Laterals
30 x 10
20 x 10
20 x 12

Standing DB Laterals
25 x 12
30 x 10
30 x 12
The pump in my delts by this point is insane.

Standing Reverse Flye
35 x 12
40 x 12
40 x 12
Still getting use to these. I find that bending over at a 45' angle hits my rear delts much better than say, leaning all the way over. Plus its easier on the lower back.

Face Pull
80 x 12
90 x 12
100 x 10

Reverse Cable - Rear Delts
20 x 12
20 x 12
20 x 12
Bump the weight next week.

DB Shrugs
70 x 12
70 x 12
80 x 12
90 x 12
90 x 12
90 x 12 - > Drop 75 x 10 ->Drop 65 x 10
With all sets being completed at 12 reps for a serious pause at the top of each its now time to go for the 100's. Next session.

I ran out of time. This workout took a good hour and 20 to complete. So i didnt get any other trap work in. Not sure i really need it though.
I am enjoying the side and rear delt focus of this workout. I will continue this until deload week (currently scheduled for 3/23).

My workouts are continuing to please me. This has been a great week so far. Tomorrow will be arms followed by cardio on Friday. Mental note, Abs and calves on Friday.
Back to the Atlantic City this weekend. So saturday will be chest again with legs getting done at some point Sunday afternoon.

[jonnyboy44]

Solid overhead press. before you know youll be able to press body weight overhead. not many can do that