AdCon's lifting journey.

[AdCon]

Welcome to AdCon's bulking log!

I thought it was about time I upgraded my log from a notepad to this, so here it is; my workout log.

I'm doing a Push, Pull, Legs routine modified for my home gym needs.
I've got a squat rack / bench combo and plenty of weights to keep me going for a while.

Background stuff

I started lifting seriously in the summer and have so far bulked from about 105lbs to what I am now; roughly 125lbs. Hopefully I'm going to keep this up and make even more progression and reach my goals for next summer. Strength is not my primary goal that doesn't mean I'm going to neglect it however.


That's enough about me now. Feel free to comment, critique and give feedback as I'm hoping this will be a fairly active log that will help me track my progression.

I'll post today's workout in a minute.

[bogui94]

[AdCon]

Legs: 8/12/12


Back Squats-
(warm up) 20kg x12
60kg: x5, x5, x5

Front Squats-
47.5kg: x5, x5, x5

Leg extensions-
50kg: x15, x15, x15

SLDL-
65kg: x5, x6, x5

Lying hamstring curls-
30kg: x15, x15, 15

Donkey calf raises (supersetted with a burnout set of standing calf raises)
x20, x20, x20

Finished off with a bit of ab work. Overall a pretty good workout, hamstrings were dying after the leg curls. Walking will be difficult tomorrow.

[AdCon]

Push: 9/12/12

Quick shoulder warm up, then;

Incline bench press-
20kg: x15
50kg: x5
47.5kg: x6, x5.5


Flat bench press-
50kg: x4, x5, x5

Upright rows-
10kg (per hand): x12, x15, x15

Lateral Raises-
9kg (per hand): x15, x15, x15

Tricep Pushdowns-
30kg: x12, x12, x12

~Supersetted with~

Reverse Grip Pushdowns-
20kg: x8, x8, x8

Skull Crushers-
24kg: x6, x5, x5 (Elbow felt weak so I didn't go too heavy)

Push Ups-
x20 (not complete failure)

Notes:

Quite a good workout, I probably should have done something extra for chest as I'm not sure that just the benching is enough. Got a good burn in my triceps though.

[AdCon]

Pull: 10/12/12

Started with a 3 minute warm up on the rowing machine followed by a quick shoulder warm up.

Then moved on to the first exercise;

Deadlifts-
45kg: x12
75kg: x5, x5, x5

Never done them before so I was unsure what weight to do. Felt easy enough so I'll add a lot of weight next time.

Pull ups-
+15kg: x8, x8, x8
BW: x20

Barbell rows-
52.5kg: x6, x6, x6

Barbell curls-
30kg: x5, x5, x4

Incline curls (slow and controlled)-
9kg: x10, x8, x8

Planned to do shrugs and rear delts but ran out of time.

Notes:

Wasn't really a great workout. The pull ups felt good, the form was decent, but the barbell rows weren't that good. I couldn't really feel my lats working. Time to drop the weight and focus on form, I think.

[AdCon]

Legs: 12/12/12

Back squats-
45kg: x8
65kg: x3
62.5kg: x3, x5

Front squats-
50kg: x5, x5, x5

SLDL-
67.5kg: x5 (grip failed), x8, x8

Lying Hamstring Curls-
30kg: x15, x15, x15

Donkey Calf Raises-
X20, x20, x20

~supersetted with a burnout set of standing calf raises~

Abs to finish- just some crunches and leg raises.


Notes:
Wasn't such a good workout. I've got a cold at the moment and the coughing was wrecking my strength. Squat endurance was poor because I couldn't get my breathing right and my weak grip strength is a bit of a problem for the deadllifts. Hopefully I will still be up for a workout tomorrow, don't really want to skip it.

[AdCon]

Push: 13/12/12

Started with a few shoulder mobility / warm up exercises.

Unfortunately, I had no spotter today so I couldnt push myself too hard on the bench pressing. I used the opportunity to work a bit on slightly higher reps though.

Incline bench-
20kg: x15
45kg: x8, x5, x5

Flat bench-
45kg: x8, x7, x6

Push ups-
BW: x30, x30, x30

Upright rows-
10kg (per hand): x15, x15, x15

DB lateral raises (one arm at a time)-
10kg: x10, x10, x10

Tricep pushdowns-
35kg: x8
30kg: x12, x12

~supersetted with~

Reverse pushdowns-
20kg: x8, x8, x8

Skullcrushers-
50lb: x5 (ROM was awful so I dropped the weight down)
45lb: x10, x10

Notes:

Decent workout. Without a spotter the beching wasn't so great but shoulders and triceps were working hard. I really need to work on skullcrusher form, I know it's a good exercise but I'm not feeling it at the moment (possibly due to incorrect form). I'll try and fix that next push day.

[AdCon]

Pull: 14/12/12



Warm up-
Rowing machine: 5 minutes
+ a few shoulder mobility exercises.

Deadlifts-
45kg: x12
75kg: x5
80kg: x5, x5

Pull ups-
+17.5kg: x5 (too heavy)
+16.25kg: x7, x7
BW: x22

Barbell rows-
(dropped weight down to work on form, felt much better than last time)
45kg: x10, x10, x10

Barbell curls-
30kg: x5, x5
27.5kg: x7 (focusing on form)

Incline dumbbell curls-
9kg: x10, x8, x8

Barbell shrugs-
67.5kg: x10, x10, x10

Rear delt flies-
6.5kg: x12, x12, x12

Band face pulls-
X20


Notes:

Was a good workout today. My main focus was perfecting my form and I think I'm getting it right for each exercise now. Grip strength is still a problem. I could barely close my hands after all the deadlifts and curls. Might be time to add in some accessory work for forearms. Lifts seem to be progressing well and my weight is going up. It's all going good so far!

Feel free to give some advice / criticism if you want to people.

[AdCon]

Legs: 16/12/12

Back Squats-
20kg: x12
45kg: x5
65kg: x5, x5, x5

Front Squats-
52.5kg: x5, x5, x4

Leg Extensions-
50kg: x8, x8, x8

SLDL-
70kg: x5, x5, x5

Lying leg curl-
31.25kg: x12, x12, x12

Donkey Calf Raises-
x20, x20, x20
(supersetted with a burnout of standing calf raises after each set)

Hanging leg raises and weighted crunches to finish off.


Notes:

Good workout today, had plenty of energy for the squats and I'm pretty happy with the lifts. Grip strength is still a problem, I feel that my deadlifts would be much stronger if my grip would last. I might add in some plate pinches to the next rest day to try and fix it. Overall I enjoyed the workout.

[AdCon]

Push: 17/12/12

Warmed up with some mobility exercises for my shoulders, as usual. All warm up sets I do will be marked in green.

Incline bench-
20kg: x15
50kg: x5, x5, x3

Flat bench-
52.5kg: x5, x3.5, x3.5

Push ups-
BW: x30, x27

One arm lateral raises-
10kg: x12, x12, x12

Upright rows-
10kg (per hand): x15, x15, x15

Close Grip Bench Press-
35kg: x12,
40kg: x8, x6

Tricep pushdowns-
35kg: x8
30kg: x12, x12

Skullcrushers-
20kg: x10, x10, x8


Notes:

Great workout today. Everything went well, except the push ups. I was getting pain in my forearms after the two sets, (which forced me to skip the planned 3rd set). I fear this may be the first sign of tendonitis. Hopefully with icing and a little rest it will go away soon, because I don't want it affecting my lifting. I think I've cracked the skullcrusher form though, I really got a good feeling after them. I think it's time I start adding a little more weight though in all my push lifts. I'm still ill at the moment which could also be making me a little weaker.

[AdCon]

Pull: 18/12/12


Rowing machine + shoulder exercises to warm up. Then went straight into some deadlifts.

Deadlifts-
45kg: x12
65kg: x8
80kg: x5, x5, x5

Barbell rows-
47.5kg: x10, x10, x10

Pull ups-
17.5kg: x5 (still too heavy, should be fine next workout)
16.25kg: x5, x5
BW: x20

Barbell shrugs-
70kg: x10, x13, x12

Barbell curls-
27.5kg: x8, x10, x10 (2 cheat reps to finish each set)

Hammer curls-
12kg: x8, x8, x8

Band face pulls-
x20, x20, x20


Notes:

Great workout today, felt really motivated and stronger than normal. Lifts are progressing nicely, especially deadlifts. Barbell rows need to progress more now that I have the form sorted. My pull ups were slightly weaker but I think it's because I did them after the rows. Forearms coped much better today, I'm thinking it's not tendonitis now so all you should be good. Looking forward to the rest tomorrow though, I'm thinking I should maybe do some cardio to try and keep my fitness up.

[AdCon]

Today's workout was bad. Actually I think "a disaster" describes it better.

I started with a warm up set on squats which went fine. On the second warm up my brother knocked into the bar which made the weights slide, which led to me falling over.

Not dismayed by this, I put the weight up to 67.5kg for my first working set. That was a bad move. I got severe groin pain on the way down and struggled to get the weight up after the 4th rep. I tried a second working set and could barely move the weight. I gave front squats a go as well to see if I could do anything but I couldn't.

I think I've probably strained my groin from both an inadequate warm up and a weight I wasn't ready for. I'm taking a week's rest to recover and I'll try again after Christmas to hit some PRs. I think with a dynamic warm up and a sufficient amount of stretching I'll be fine in the future.

[AdCon]

Push: 28/12/12

First time lifting after my break for Christmas. I felt full of energy but my strength was about the same as my last push workout.

Started with my usual shoulder workout and the moved on to chest.


CHEST


Incline bench press-

20kg x2
45kg x8
50kg x4, x4, x5

Flat bench press-

45kg x15
50kg x6
52.5kg x4, x3

Incline flies- (went light to do some higher rep work)

9kg x15, x15, x14


SHOULDERS


Upright rows-

11.25kg (per hand) x15
12.5kg x12, x12

One arm lateral raises-

11kg x12, x12, x12


TRICEPS


Pushdowns-

30kg x15, x15, x15

Cable overhead extensions (bar)-

15kg x9, x10, x9
(focusing on form to contract my triceps properly)


Notes:

It was nice to get back into lifting after Christmas so it was a great workout. Lifts may not be progressing hugely but my form is improving immensely. I liked adding in the extra chest movement and I think it's a great push day now. Shoulders felt amazing and I got a good burn in my triceps. All in all, it was a good way to get back into lifting.

[AdCon]

Pull: 29/12/12

Warmed up with a 3 minute row on the rowing machine + my usual shoulder mobility warm up.


BACK


Deadlifts-

45kg x12
65kg x8
82.5kg x5

Pull ups-

BW x20, x13, x12
Really slow dead hang x5

Barbell rows-

20kg x20
50kg x8, x8, x8


BICEPS


Barbell curls-

27.5kg x8
30kg x5, x5

Hammer curls-

12.5kg x8, x8, x8


TRAPS


Barbell shrugs-

70kg x15, x15, x15


REAR DELTS


Rear delt flies (alternating standing and seated)-

7kg x20, x12, x20, x15

Band face pulls-

X30


Notes:


Another good workout. Still some pain in my hamstring so I went easy on the deadlifts. I only did bodyweight pull ups to ease myself back into lifting after my week off and they felt good. ROM was good but I probably should pull a bit higher. Slow reps were amazing but killed my forearms. Form on the rows was good and I had an amazing pump in my rear delts. Biceps are weak but it's not a problem, I'm sure I'll progress eventually. Overall, it was a satisfactory workout.

[AdCon]

Legs: 31/12/12

Disappointing and frustrating workout today. I'm still getting pain when I squat so I had to go easy and avoid making it any worse. I couldn't do any back squats but I was able to front squats on 2.5kg plates and only going parallel.


QUADS


Front squats-

20kg x10
35kg x8
45kg x5, x5, x5

Leg extensions-

50kg x15, x15, x15


HAMSTRINGS


SLDL-

45kg x10
65kg x8
70kg x5, x5

Lying hamstring curls-

31.25kg x13, x13, x13


CALFS


Barbell standing calf raises-

20kg x15, x15, x15


ABS


Hanging leg raises-

BW x15, x15, x15


Notes:


Injury is ruining my performance. I'm going to get a foam roller to try and heal the problem and start progressing again. Hopefully by next leg day it will be a lot better and I'll be able to squat deep.

[AdCon]

Push:

1/1/13

Shoulder warm up to start, then;



CHEST



Flat bench press-

20kg x20
45kg x12
52.5kg x13
55kg x6, x4.5


Incline bench press-

45kg x5 (positioning was wrong)
50kg x4, x6, x5



SHOULDERS


Upright rows-

12.5kg (per hand) x12, x12, x12


One arm lateral raises-

12.5kg x12, x12, x12



TRICEPS



Pushdowns-

35kg x8 (form was bad)
30kg x8, x10 (much better form)

Skullcrushers-

20kg x8
22.5kg x8, x8



Notes:


Great workout. Felt much better doing flat before incline and I was happy with the lifts. My leg drive was good and my form remained decent. I need to work more on my triceps though because they are pretty weak at the moment. Great workout overall, on one my favourite push days that I've done.

[AdCon]

Pull

2/1/13

Shoulder mobility warm up.


BACK



Pull ups-

17.5kg x5
16.25kg x6, x5
BW x15


Barbell Rows-

20kg x20
52.5kg x10, x10
55kg x10


Deadlifts-

45kg x12
65kg x5
75kg x6
85kg x5


BICEPS


Barbell curls-

20kg x12
30kg x6.5, x5, x5


Hammer Curls-

12kg x10
14kg x8, x8


TRAPS


Shrugs-

75kg x10, x10, x10


REAR DELTS


Rear delt flies-

7kg x20, x20, x20


Band Face Pulls-

x30


Notes


Good workout. I hadn't planned on doing deadlifts because of my leg problems at the moment, but I felt up for it so i went for it. Pull ups were a little weaker but I'm sure I'll progress soon. Rows feel great at the moment and everything else Iworked was good.

[AdCon]

Legs:

4/1/13

Warmed up with some stretches and hip mobility work in an attempt to try and help my pain.


QUADS


Back squats-

20kg x15
45kg x6
60kg x5, x5, x5


Front squats-

20kg x10
45kg x5, x5, x5


Leg extensions-

50kg x30, x30, x20


HAMSTRINGS


SLDL-

70kg x8, x8,
67.5kg x8


Lying Hamstring curls-

32.5kg x15, x12, x12


CALFS


Donkey calf raises (supersetted with standing calf raises to failure)-

x20, x20, x20


Finished off with some ab work.



Notes:


Average workout. My squatting depth was only to parallel (when I go below parallel I get an intense pain in my glutes) which is not satisfying for me. I can't really push it with the weights because I'll end up making things worse. I'm just trying to go lighter whilst I recover and when I'm back in shape I'll try and progress. Getting my foam roller tomorrow so hopefully that'll aid in my recovery. Rest of the workout was good, but I'm getting a little frustrated with these squats. Next leg day will surely be better.

[AdCon]

Push

5/1/13

I've begun my foam rolling today to try and speed up the recovery for my leg.
Started the workout with my typical shoulder warm up.


CHEST


Flat bench press-

20kg x20
45kg x12
55kg x5, x5
57.5kg x5


Incline Bench-

20kg x20
45kg x6
50kg x5, x4.5, x3


Pec dec-

25kg x12, x12, x12


SHOULDER


Upright rows-

15kg x8, x8 x8


Lateral raises-

14kg x8, x8, x8 (used a little momentum)


TRICEP


Pushdowns (focusing on strict, slow form)-

30kg x12, x12, x12


Skullcrushers-

25kg x7, x6, x7


Notes:


Good workout. Was happy with my flat benching but slightly disappointed with my incline benching volume. I should really get rid of the momentum from my lateral raises but they felt good anyway. I'm hoping with this foam rolling that next leg day I'll be back to my normal strength.

[AdCon]

Pull:

6/1/13

Five minutes on the rowing machine to warm up.


BACK


Deadlifts-

45kg x12
65kg x8
80kg x5
90kg x5


Pull ups-

+10kg x10
+15kg x8
+17.5kg x5
BW x29


Barbell rows-

20kg x20
45kg x10
55kg x8, x8, x8


BICEPS


Barbell curls-

30kg x8, x7, x7


Hammer curls-

14kg x8, x8, x8


TRAPS


Shrugs-

75kg x12, x12, x12


REAR DELTS


Rear delt rows-

20kg x20
30kg x15, x12, x12


Notes:


Great workout, very happy with the deadlifts (I'm progresses nice and quickly). My pull ups were good, I thought I'd try starting low and working up the weights today. My bodyweight pull ups were done very quickly and were no where near dead hang but they still felt good. I prefer rear delt rows to flies and I think I'll make them a staple of my future pull workouts. I've been doing lots of foam rolling so I should be okay to do some more weight on my squats next workout.

[AdCon]

Legs:

8/1/13

I did some foam rolling + stretching to warm up. My leg still isn't fixed so I couldn't work too hard without pain but I still tried my best to squat.


QUADS


Back squats-


20kg x8
45kg x8
65kg x5, x5, x5


Front squats-

20kg x8
40kg x5
50kg x5, x4, x4


Leg extensions-

50kg x25
55kg x12
60kg x8


HAMSTRINGS


SLDL-

70kg x8, x8, x8


Lying hamstring curls-

32.5kg x15, x15, x15


CALVES


Donkey calf raises (supersetted with standing calf raises to failure)-

x25, x20, x20


I'm going to do some ab work later, I'll log it when I'm done.



Notes:


My leg's still not feeling 100% so I'm sill going easy (not trying to load on too much weight). It's annoying though because I feel I can handle more weight but my glutes keep failing me. The pain is a lot better though so with some more rest and foam rolling hopefully it'll keep improving. I'm keen to start changing my leg training up a little bit but I plan on waiting til I'm completely recovered before I try anything too straining. Not a great workout but it can't be helped.

[speX94]

just means your clutes and hamstrings are tight
sit and roll around on a golf ball
massage your glutes out and massage your hamstrings out.

Make sure you are well hydrated all day too all the time. Being dehydrated leads to more sore muscles and tight muscles.

Think of flexibility of jerky vs a slab of meat fresh form an animal.

which one breaks easier?

massage them out to get some blood flowing in there and drink lots and lots of water from now on.

Golf ball all over dem glutes and hams

[AdCon]

just means your clutes and hamstrings are tight
sit and roll around on a golf ball
massage your glutes out and massage your hamstrings out.

Make sure you are well hydrated all day too all the time. Being dehydrated leads to more sore muscles and tight muscles.

Think of flexibility of jerky vs a slab of meat fresh form an animal.

which one breaks easier?

massage them out to get some blood flowing in there and drink lots and lots of water from now on.

Golf ball all over dem glutes and hams

Thanks for the help man!

I think the whole golf ball thing is basically the same concept as foam rolling (SMR), so I'm going to keep doing that and hopefully my leg days will get a lot better.

[AdCon]

Push:

9/1/13

Shoulder warm up to start.


CHEST


Flat bench-

20kg x20
45kg x13
57.5kg x7, x7
60kg x5


Incline bench-

20kg x20
45kg x8
50kg x8, x10, x8


Pec deck-

30kg x12, x10, x8



[SHOUDLERS


Upright rows-

15kg x10, x10, x10


Lateral raises-

14kg x12, x12, x12



[TRICEPS


Pushdowns-

35kg x7, x7, x8


Skullcrushers-

27.5kg x10, x10, x10


Notes:


Another good push workout. I'm happy with how my benching is progressing and everything seems to be going good as well. Not much else to really, so that's it for today.

[AdCon]

Pull:

10/1/13

Started with my shoulder warm up. No rowing mahine today (didn't have much time)


BACK


Deadlifts-

45kg x8
65kg x5
75kg x5
85kg x3
100kg x3


Pull ups-

+17.5kg x5, x5, x6
BW x21 (slower and better form than last week)


Barbell rows-

55kg x12, x12, x12


BICEPS


Barbell curls-

30kg x10, x10, x10


Hammer curls-

14kg x8, x8, x8


TRAPS + REAR DELTS


Barbell shrugs-

70kg x15, x15, x15


Rear delt rows-

30kg x15, x15, x15 (really love these)


Notes:

Great workout. Some good PRs today, especially on the deadlifts. Getting stronger each workout.

[AdCon]

Planned on doing legs today but I had to take a rest instead because my brother couldn't help me out.

Still got some glute pain so I'm working on some more foam rolling so hopefully I can hit legs hard tomorrow.

[AdCon]

Legs:

13/1/13

Slightly better workout today, squats are still painful though.

I began with some leg foam rolling / stretching.


QUADS


Back squats (parallel)

20kg x12
45kg x8
65kg x5, x5
67.5kg x5


Front squats-

20kg x10
40kg x5
50kg x5, x3 (too much pain), x5


Leg extensions-

60kg x8, x9, x8
50kg x25


HAMSTRINGS


SLDL-

70kg x6, x7, x7


Lying leg curls-

32.5kg x15, x15, x15


CALVES


Barbell calf raise- (super setter with a burnout set of standing calf raise)

35kg x15, x15, x15


ABS


Hanging leg raises-

BW x15, x15, x15


Band crunches-

x12, x12, x12


Notes:


My glute pain is still not fixed. I thinks it's got slightly better but I'm not sure. I'm considering taking a rest from squats until I'm fully recovered because I know working through the pain will only make it worse. I know I can't expect to make any big gains from leg extensions alone but if that's what I need to get squatting deep again then I will rest. I'm just hoping it gets better soon!

Rest of the workout was good, I wanted to do donkey calf raises (my favourite) but I had no workout partner so I had to make do with barbell calf raises.

[AdCon]

Push:

14/1/13

Shoulder warm up to start.


CHEST


Flat bench press-

20kg x20
45kg x10
57.5kg x7
60kg x5, x6


Incline press-

20kg x15
45kg x5
50kg x10
52.5kg x5, x4


Pec dec-

30kg x12, x12


SHOULDERS


Upright rows-

15kg (per hand) x12, x12, x12
10kg (per hand) x30 (awesome pump)


Lateral raises-

14.5kg x8, x8, x8


TRICEPS


Pushdowns-

35kg x9, x8, x8


Skullcrushers-

27.5kg x10, x10, x10


Close grip push ups-
(good finish to the workout)

BW x20




Notes:


Amazing workout. No spotter so I went easy on the bench press (I probably had a few reps left in me). Everything else felt good. Upright rows have got to be my favourite delt movement now, so much pain! I think I'll do a skip in a second for cardio so I keep my fitness up. I've been resting my leg and I've got to admit that when I don't squat at all it's much better. A few more days and I'll be squatting perfect again!

[AdCon]

Pull:

15/1/13

4 minute rowing machine & shoulder exercises to warm up.



BACK


Deadlifts-

45kg x5
65kg x5
75kg x5
85kg x3
100kg x3.5


Pull ups-

+17.5kg x8, x7, x7
BW x25


Barbell rows-

55kg x12
57.5kg x8, x8


BICEPS + FOREARMS


Barbell curls-

30kg x8, x8, x10


Hammer curls-

14.5kg x8, x8


Reverse curls-

20kg x12, x12 (forearm pump was awesome)


REAR DELTS


Rear Delt rows-

32.5kg x12, x12, x12



Notes:


Another good workout. I think I've got my push and pull days mastered now and they're going great. I just need to try and get squatting deep again and be set make some gains. My weight's going up steadily and my lifts are too. I've added reverse curls in because I felt my forearms are lagging a bit and hopefully with better forearms my grip strength will increase for deadlifts / shrugs. Didn't do shrug today because time was running out. Rest day tomorrow so I'll try and fit in some foam rolling / cardio / ab wheel rollouts by I probably won't log them. All in all, I'm pretty happy with my whole progression at the moment and I just hope it stays this way!

[AdCon]

Leg day today was bit bad. Had to do cross country in school today so I had no energy and it just made my injury worse. I didn't squat because I just want to rest it first so I can squat harder next time.

Will post up workout in a second after I go and do my ab stuff.