Sickening volume
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11-27-2013, 10:39 PM #31
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11-28-2013, 02:11 AM #32
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11-29-2013, 04:31 AM #33
Delts and traps 193lbs 3800cals
Hammer OHP
140lbs x 12
140lbs x 12 PR
140lbs x 10 PR
115lbs x 11
115lbs x 11
cable lateral raise
5lbs x 20
10lbs x 15
Dumbell lateral raises and shrugs unrecorded ( lots of drop sets)
Rear raise
85lbs x 18 PR
85lb x 18
90lb x 15 PR
90lb x 15
Face pulls unrecorded
Comments
amazing seshion.
Follow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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11-29-2013, 06:36 AM #34
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11-29-2013, 07:45 AM #35
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11-29-2013, 04:19 PM #36
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11-29-2013, 07:22 PM #37
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12-01-2013, 05:50 AM #38
rest day today. Took some pics. was 196lbs today haha WTF. Gained 10lbs since starting my bulk. Must of been all that glycogen since i was flat as hell.
ALso gained a bit of fat. I guess i have to accept that its too hard to be under 10% naturally. Time to bulk.
some quick progress pics. no pump here
any BF estimates? i think im about 10-11%.Follow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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12-02-2013, 02:19 AM #39
196lbs 3400 cals 6ft
Chest.
Bench
195lbs x 7 (88kg)
195lbs x 6
185lbs x 8 (84kg)
Incline DB
55lb x 10
55lb x 10
55lb x 8
Incline press machine
140lbs x 11
140lbs x 10
110lbs x 12
110lbs x 10
Cable fly
45lb x 20
50lb x 20
60lb x 20
Tricep press downs
50lb x 15
50lb x 15
50lb x 15
Reverse grip
35lb 3x12
Rope press downs
Follow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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12-02-2013, 08:07 PM #40
[B]Back and bi-[/B
Lat pul downz
60lbs x 12
70lbs x 10
70lbs x 9
Hammer row
90lbs x 12
180lbs x 12
200lbs x 10
200lbs x 10
200lbs x 10
Hammer pulldown
140lbs x 12
140lbs x 11
140lbs x 10
Upper back row
115lb x 12
120lb x 10
Lat pull overs and hammer ISO row unrecorded
Seated bicep curl
35lb x 8
30lb x 12
30lb x 10
Incline curl
20lb x 13
20lb x 12
20lb x 12
Machine preacha
45lbs 3x12
bicep curl burnout 100 repsFollow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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12-03-2013, 04:01 PM #41
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12-04-2013, 01:10 AM #42
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12-05-2013, 06:57 AM #43
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12-06-2013, 05:06 AM #44
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12-07-2013, 01:06 PM #45
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12-07-2013, 04:35 PM #46
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12-09-2013, 02:46 AM #47
few routine mods
Chest and triceps
Incline DB press: 4x6-10
Flat BB/DB press: 3x8-10
Incline Machine: 4x20-30
Cable seated fly: 3x15-20
Rope press down: 3x8-15
Dumbell skulls: 3x8-12
Reverse Grip Pressdowns: 2x8-12
Rope overhead: 3x10-15
Cable Kickbacks: 2x15-20
Back and Biceps and Core
Lat Pull Down: 4x8-12
HS Row: 4x6-10
Reverse Grip Pulldown: 3x8-12
HS/cable row: 3x8-12
Upper back row:2x6-12
Pull overs: 2 sets to failure
Hypers: 3x15
Seated Dumbell Curls: 3x8-12
Incline curls: 3x8-12
Preacher curls: 3x8-12
Rope hammer curls:2x8-12
burnout curl
Planks: 3 sets
Side planks: 3 sets per side
Delts and traps
HS OHP: 5x8-12
Side laterals:5x12-20
Rear delt machine:4x8-12
Facepulls: 4x8-12
Smith/dumbell Shrugs: 5x8-15
Cable Shrugs: 5x15-20
Machine OHP burnout x 1
Legs and core
Seated calve raise: 5x15-30
Standing calve raise: 5x8-15
Leg press: 3x8-12
Seated leg curl: 3x8-12
Lying Leg curls: 3x8-15
Leg extension: 3x10-15
Lunges: 2x failure
Hypers: 4x15
Planks x 3
Side planks x 3
calves everyday pretty much.Follow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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12-09-2013, 02:55 AM #48
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12-09-2013, 05:04 AM #49
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12-09-2013, 04:49 PM #50
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12-09-2013, 06:48 PM #51
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12-09-2013, 07:10 PM #52
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12-09-2013, 09:02 PM #53
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12-09-2013, 09:13 PM #54
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12-12-2013, 05:08 AM #55
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12-12-2013, 07:14 AM #56
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12-21-2013, 06:44 PM #57
Chest and tricps
DB bench
100lbs x 7 ( 45kg) PR
100lbs x 5
80lbs x 10
DB incline
70lbs x 10
70lb x 8
60lbs x 10
Incline Machine
140lbs x 11
140lbs x 11
90lbs x 11
Flys
Tricep isolations and calves
GETTING STRONG AS **** *******S!!Follow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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12-26-2013, 08:54 PM #58
Chest
DB bench
100lbs x 8 PR ( 45.3kg)
100lbs x 7
85lbs x 10
Incline DB
70lbs x 9
70lbs x 8
60lbs x 12
Incline machine
140lbs x 12
180lbs x 8 PR
90lbs burnout
FLys
Triceps ( push downs, rope over head, rope one arm and rope press downs)
Comments
gains. Gonna roatate dumbell incline and flatFollow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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12-29-2013, 06:58 PM #59
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12-29-2013, 07:17 PM #60
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