Northback's short clean bulk

[nwskier]

With winter fast approaching, I have been somewhat conflicted whether to do a short bulk, a lean bulk, or cut. As a former competitive skier, winter is always important for me to be in top shape. Though I don't compete anymore, I still want to retain the ability to perform at a high level. So I just said F*It - I'm gonna do a lean bulk through December. I'm not too concerned about weight after Nov- I'll be getting in excessive amounts of hiking.

Looking at 5 day split focusing on:

Lats/Chest
Abs/Legs
Back/bi
Shoulders/Tri
Abs/Legs

Core lifts will get center focus.
3 mornings x week to consist of plyos & cardio

Supplements:
Animal Pak
X-Factor
Ultra Peptide
SizeOn
MuscleMilk (I know it's $, but I love the taste)
?pre-workout drink?

Current Stats 5'10, 176lbs
Bodyfat- was at 11%, i'll need to get that checked again
Other stats in my body space / body blog
Goals: Increase all around strength and endurance
I work out mostly solo so this will be a challenge!

Couple of current pics attached. I'll have to get a leg shot later in the week, but my posing sucks. Past workouts in my blog - i'll start logging here this week.

[nwskier]

Warm up - 1x19 pullups

Core lifts:
Lat pull down, behind the neck 2x7 210, 1x8 195
Lat pull down, front 1x7 195, 1x8 180
Lat pull down (front, underhand chinup grip) 2x8 210, 1x8 200
Straight arm ab pushdown 5x12 45

incline db 1x15 70, 3x10 85, 1x12 75
flat bb* 5x5: 205, 225, 235, 245, 205
decline fly 3x8 50, 1x12 35
champagnes 3x8 40

15 minutes of jump rope to finish off

overall: 8/10
Not bad, awesome pump, but had to decrease a lot of weights I normally use, right shoulder/delt felt sore from a previous workout. going to have to ramp up slowly - and see how it feels.

[nwskier]

update from yesterday - a couple hours after

[nwskier]

Front Squats
1x12 135
1x8 185
1x7 195
1x5 205
1x5 205
1x5 185

Regular Squats
1x5 255
1x5 265
1x5 275
1x5 285
1x10 225

Hamstrings/Leg Curls
1x10 160
1x7 170
1x6 170
1x10 150

Box Jumps
7 x 25 each

BB Lunges
1x10 135
1x10 145
1x10 145
1x8 135


overall: 8/10 - haven't been sleeping well since moving into a new place last week. I think some exhaustion is catching up to me between the move, work, and play. Have to push the next two workouts b/c I'm out of town for 3 days this weekend.

I can't edit the above posts to get my pics linked so adding them here:






When i'm not training for winter, i'm in usually in it!

[nwskier]

Flat BB (since we don't have db above 85, i'll be sticking with BB)
*superset with slow pull ups
1x12 135 and 17
1x9 225 and 14
1x7 235 and 14
1x7 240 and 11
1x5 245 and 11
1x8 225 and 11

Behind the head lat pull down
*superset with straight arm push downs (targeting abs/core)
1x8 195 and 1x10 45
1x8 195 and 1x12 45

Front lat pull down
*superset with straight arm push downs
2x8 180 and 1x10 12 45

Pull down (underhand grip)
*superset with straight arm push downs
2x7 205 and 1x10 45
1x10 225

Incline DB
*supeset with incline pushups on boso ball
1x10 85 and 12
1x8 85 and 9
1x8 85 and 8
1x10 70 cooldown

Single arm pec deck (lifefitness)
with 3 second pause
3x8 135 each arm

Champagnes
2x8 40

overall: 8.5/10 - felt a good pump today. I don't usually lift in mornings, but had a work schedule change today. Considering no lifting the past 4 days due to travel, pretty good. First dreary day with snow falling in the mountains- I'll definitely be fired up for legs tomorrow after a likely rainy plyo session in the morning.

[irish.red]

Good call on the clean bulk...keep it up.

[nwskier]

Originally Posted by irish.red

Good call on the clean bulk...keep it up.

thanks! we'll see how it goes.

[nwskier]

WOW, great workout. i'm stoked.
felt like 10/10 - both strength and endurance were up. I could have gone for more sets and increased weight but decided I was already overdoing it a bit.

I alternated every 2 completed leg exercises, 2 abdominal exercised (didn't record the abs)

Front Squats
1x12 135
1x10 185
1x7 195
1x7 205
1x6 205
1x10 185

Regular Squats superset with 60 seconds ski tuck
1x10 255
1x9 275
1x8 285
1x7 300
1x7 305
1x11 245

Leg Curls superset with 90 seconds ski tuck
1x8 170 + 90sec
1x7 170 + 90sec
1x7 170 + 90sec
*I will max this machine for 10 reps by end of this cylce

Calf Raises superset with 90 seconds ski tuck
1x20 320 + 90sec
1x15 340 + 90sec
1x8 360 + 90sec
*almost maxed the machine out - stoked. Again- will max this sucker by end of cycle

BB Lunges - superset with ab work
3x10 135

BB side lunges (trying to get techinque down)
2x8 75

Leg Extensions
1x8 320
1x8 340
1x7 340 (with 1.5 hold at top)
-quads were bursting, great pump


Box Jumps (moved to stair day tomorrow morning)

leg pic from tonight - they don't look too big, but by far the leanest and strongest body part. attached one is more calve though.

[nwskier]

UPDATED:

this is awesome, definitely feeling a great pump still today.

Unfortunately, I decided to drop X-factor from the stack. there was some conflicting information between the advisement label posted on on bb.com and the box/bottle regarding risk of cancer. (I didn't see this initially when researching the product).

Due to an experience with testicular cancer 5 years ago- my concern had to do with stimulating growth of non-muscular cells- where it's thought active cancer cells could use the supplement to grow. To be on the safe side, I have discontinued X-Factor on day 12 (knock on wood.. knock, knock, knock.)

Looking forward to putting in more hard work - may stack with Phosphagen as a replacement.

[nwskier]

went light today, traps and delts (especially anterior) feeling rather sore so took it easy

BB Shoulder Press (rear)
1x10 135
1x9 145
1x8 155
1x10 135

BB Shoulder Press (front)
3x8 135

Lateral Raises
3x8 100

Rear Delt
3x8 90

The front pressing felt great- really got a great pump slowing down the motion and a good burn.

Overall- 8/10
busy work day today, definitely felt like I had a lot on my mind so wasn't as focused as usual with some distractions. should be much better today- with a lighter schedule and less outside distractions.

[nwskier]

Great workout today, much more focused.

Deads
1x15 135
1x12 225
1x10 255
1x8 275
1x7 295
1x10 225

Biceps - w/35lb BB
1x12 85
1x8 95
1x5 105
1x10 85

Skull Crushers superset w/pushups to failure (EZ-Bar)
1x12 105
2x9 115

Decline Skull Crushers superset with pushups to failure, then 10 reps BB Curl (EZ Bar)
3x10 - slow and constricted (incredible pump- love these)

Hyperextensions
1x12 bw + 35 (then dropped weight for 5 more reps bw only)
1x7 bw + 35 (drop weight & add 5 more reps bw only)
1x5 bw + 35 (add 3 reps bw only)
1x8 bw + 25 (add 3 reps bw only)

Seated Cable Rows
1x8 170
1x7 180
1x6 180
1x10 130

Hammer Strength Preacher Curl 21's
2x21 90

Cable Rope Tricep Extensions
2x10 75

2 of the next 3 days will be cardio!

[nwskier]

pretty good workout, but may have aggravated my right trap so have to cut back on inclines and lats next time.

Incline DB superset with Bosu Ball pushups to failure
2x10 85
1x10 80
1x12 70

Flat BB superset with 35sec rope work and Bosu Ball pushups to failure
1x10 205
1x7 245
1x5 255
1x6 245
1x8 225

Champagnes superset with 35sec ropework
3x8 40

Flat DB Fly (traps/shoulder sore so went light) (superset with jump rope)
3x10 40

Cable (superset with jump rope)
3x10 80

Decline BB (superset with jump rope)
1x10 205
1x8 215
1x8 205
1x8 185

Rear Lat Pulldown
1x7 200
1x7 205
1x5 210

Pulldowns
1x6 205
2x5 215
1x6 200

T-Bar
3x5 3 plates

Chest Dips to failure (2 sets)
12 , 8

Overall: 8/10 - could have been a 9, but right shoulder aggravated so had to drop down a bit. might need to add additional rest day this week for recovery.

[Jorday]

Good looking workouts man. You're looking very lean, too. That's level of lean that I am trying to shoot for.

[nwskier]

Originally Posted by Jorday

Good looking workouts man. You're looking very lean, too. That's level of lean that I am trying to shoot for.

thanks! though i'm envious of your lifts at 165. Being cut and having power is what i'm shooting for.

[Jorday]

Originally Posted by northback

thanks! though i'm envious of your lifts at 165. Being cut and having power is what i'm shooting for.

You're looking pretty strong and lean to me dude. I'm pretty happy with how well my strength levels have hung in there after losing over 30 lbs.

[nwskier]

back to legs tonight and start off with a couple PR! (*)

Front Squats
1x15 135
1x7 205*PR (tied)
1x6 205
1x7 205*PR (tied)
1x4 215*PR
1x10 185

Regular Squats superset with ski tucks & tuck/jumps
2x7 275
1x7 295
1x12 225

Hamstrings/Leg Curls
1x10 160
1x7 180*PR
1x6 180
1x5 180 + 1x5 140

Box Jumps
4 x 25 each superset with ski tuck/jumps

BB Lunges
1x10 135
1x8 155

BB Side Lunges
1x8 90
1x8 90

Calf Raises (Icarian)
1x20 3 plates
3x12 4 plates
1x20 3 plates

Leg Press (wide stance/toes facing out)
1x10 5 plates
1x8 5 plates + 35lb
1x8 6 plates
*these were burning, good times!

overall: 9/10 - great workout overall. strength was up in just about all major lifts. The front squats were tough- I really made sure to go low and get a good squeeze on each rep. Probably the reason my legs felt like jello when I went back to reg squats. Couple more w/o with the front squat beat downs and then will try to start with reg squats to gauge gains.

On a side note, today was a great milestone- now officially cancer-free for 5 years (a great benchmark for TC survivors- this is kind of like getting to the top of the mtn). I will kick it and allow myself a drink.

[nwskier]

I'm exhausted. Long day.
Was concerned when I arrived at the gym after fighting an hour of traffic that I'd be down today. Decided to take a 15min catnap in my car before heading inside. Turns out that was just what I needed. Felt better and better as I moved on with each set of Deads. Okay, I guess time for #'s:

Deads
1x12 225
1x10 275
1x8 295
1x7 305
1x5 315
1x10 275

Biceps - EZ Bar
1x8 105
1x6 105
1x7 105

Biceps- EZ Bar narrow grip/on bench
2x8 85
1x6 85

Hyperextensions
1x12 bw + 35 (then dropped weight for 5 more reps bw only)
1x12 bw + 35 (drop weight & add 5 more reps bw only)
1x11 bw + 35 (add 3 reps bw only)
1x11 bw + 35 (add 3 reps bw only)

Seated Cable Rows
1x10 170
1x8 180
1x6 190*PR
1x10 140

Hammer Strength Preacher Curl 21's
1x21 95
1x19 90 (missed last 2)

Straight-arm plate raises (not sure what these are called)
2x8 45
1x8 35

Reverse barbell curls/forearms
3x8 75
(did a superset with 5 additional standing ez-bar curls using 85- awesome pumps)


Workout: overall 9/10
Focus: 9/10

[nwskier]

Had a great day today up in the Cascades. not quite sure on the total mileage (12 miles round-trip) but was 4000 vertical feet plus of climbing. felt sluggish on the ascent- definitely 7/10 type of workout today- but the overall day was a 10. We got to ski quite of good powder on the descent. Great to have the sun out and feel the cold crisp mountain air. Felt great to get out of the gym too.

here's a pic from today:

[nwskier]

Quick workout today

CGBP
warm-up 1x15 135
1x10 185
1x8 205
1x5 215
1x4 215
1x6 205
1x8 185

Skull Crushers
1x10 105
1x8 115
1x6 115
1x8 105

rope push down
1x8 130
1x8 130 + 1x10 80
1x8 130 + 1x8 80

Dips
2x10 bw (shoulder/delts sore so went light, trying to work on stretch)

Another couple hours of hiking up for tomorrow morning.

[nwskier]

Cardio yesterday and a few days off.
Skipped shoulders- Right anterior delt still feeling a bit sore so moved on to chest. Tired today so went light

Flat BB bench superset w/10 widegrip pullups after each set
1x15 155
1x12 205
2x5 245
1x5 225

Incline BB
1x12 135 wide grip
1x12 165 narrow grip
1x10 185 narrow grip
1x8 195 wide grip
1x12 135 narrow grip

Incline Flyes
1x10 35
1x10 40
1x10 45

Cable Crossovers
3x8 80

Chest Dips
2 sets to failure

Overall: 7/10
Felt tired, exhausted- not feeling it today, but lowered weight and tried to focus on form. Felt pretty good on the inclines, but didn't want to push it. My anterior delt is just about healed so few more days taking it easy.

[nwskier]

What a great f'n workout. I'd been struggling the past few while my shoulder recovers so I was determined to really push myself this morning.

Overall: 10/10
Strength: 9/10 - felt like I could have gone higher on many lifts, especially squats, but with knees and all- I don't like to go too heavy/too low. Trying to focus on strength and endurance anyway.

Front Squats
Warm-up: 1x12 135
1x10 185 felt easy! knew it was going to be a good w/o
1x8 205
1x6 215
1x5 225
1x5 225
1x10 185

Squats (some might feel i'm overtraining, but by following up the front squats- I've seen my strength and endurance skyrocket the past few weeks)
1x10 275
1x8 295
1x8 315
1x7 315
1x10 275 slow with pause. Next time replace with 1 and a quarter squats- those ought to really burn.
Couple more sessions with this order and I'm fired up to see how much my squat has increased w/o burning out the legs on front squats first

Barbell Side Lunges
3x8 135

Leg Extensions
3x7 225 with 2 second pause at top of ROM

Hamstrings/Leg Curls
1x8 170
1x7 180
1x7 180
1x8 170

Seated calf extensions
2x11 360
1x10 380
1x9 380

Finished with 20 minutes of plyo's and box jumps, tuck jumps, jump rope work, etc...

Now hopefully my delts and shoulder will be ready to go next time.

Pic from the other day:

[nwskier]

So my front right delt has been feeling a bit better so I figured it was time to get back into action with the Shoulders Lats and Delts. Not a 100% but certainly did better than I expected.

Overall: 9/10

today's workout:
Military BB Press
1x10 145
1x8 160
1x7 170
1x8 160

BB Shoulder Press
1x10 145
1x8 155
1x6 165
1x8 145
1x10 135

Single Arm DB Rows
3x8 85 each arm

Hammer Strength Weights
Iso-Lateral Low Rows
1x10 200
1x7 270
1x6 290
1x10 230

Iso-Lateral DY Rows
1x10 180
2x10 200

Iso-Lateral Hi Rows
3x8 270

Lat Pull downs behind the neck
2x7 195

Lat Pull downs front
2x8 180

Lat Pull downs (underhand grip)
1x7 195
1x7 210

Rear Delt (machine)
1x10 90
1x10 105
1x10 120

Lateral Raises (machine)
3x8 110

Arnold DB Presses
2x8 55

Long workout, but a number of quality reps. Chest and Tri up next, then off to the mountains for two days

[nwskier]

Took a few days off for some backcountry skiing and felt rejuvenated today.
A stressful day at work had me all fired up - and needing to release some energy.

Shoulder/Delts update- feeling much better so rotated back in some inclines.
Skipped Lats today, had to leave early.

BB Bench
1x15 155
1x10 225
1x7 245
1x5 255
1x8 225

Cable Crossovers
3x10 80

Incline DB superset with pullovers
3x10 85db 85pu
1x10 70db 70pu

Decline Flyes supeset with decline DB
3x10 45 fl
3x10 80 db


Overall: 9/10 - endurance dropped a bit but pace was up.
Good session, felt great leaving.

[nwskier]

After a couple hard sessions on legs, went light today to change things up to check on endurance

Barbell Squats
2x15 225
1x12 245

Front Squats
1x15 135
1x12 185
1x8 205
1x12 185
1x12 135

Seated Calf
1x15 280
2x15 320

Leg Curls
3x12 150

BB Lunges
2x10 135

Box Jumps superset with 30 sec rope jump and 5 tuck jumps
3x50

Overall: 8/10 - not bad, felt a bit tired today. Haven't been sleeping much because of some long work days so hopefully that will change soon. Being overworked sometimes can be a benefit when I get to the gym- have so much energy/stress to release. Other times, can be mentally/physically draining. At least work slows down for me in another week!

[nwskier]

Just was looking through some old pics and I definitely see some great changes! First time I've noticed significant changes in the past couple of months.

Chest - September 15


Chest - December 1


Triceps- September 15


November 15



That just got me all revved up to hit the gym today!

[nwskier]

I ended my last bottle of No-Explode toward the end of October. Was ready to start a new round but decided to give Superpump a go. Only my first workout with it, but wow. Felt great, almost stronger than I am in reality- whatever it was had my body primed to do more, both in weight and volume. This was perfect because I had a pretty big day set for shoulders/tri's/bi's.

BB Shoulder Press
1x12 135
1x12 145
1x8 155
1x6 160
1x12 135

DB Shoulder Press (superset with wide grip pullups)
1x12 60 +12 (+ #'s are the pullups)
1x12 70 +12
1x8 75 +10
1x7 75 +8
1x10 70 +10

Skull Crusher superset with French Press/Curls using EZ bar
1x10, 1x10, 1x8 - 105
1x10, 1x10, 1x6 - 105
1x8, 1x10, 1x4 115
1x8, 1x10, 1x3 115
1x10, 1x10, 1x5 105

Incline DB (alt) curls superset with standing tricep DB overhead ext
1x10 45 (C) 1x10 60 (DB-T)
1x8 45 (C) 1x12 70 (DB-T)
1x7 45 (C) 1x10 80 (DB-T)

Rear Delts Raise
3x8 110
1x8 100

Lateral Raise
4x8 105

21's using Hammer Strength
1x21 90
1x19 100 (missed last 2 full roms)
1x21 90

Forearm straight bar curls
1x10 65
2x10 75

Tricep Rope Push Downs
3x10 70 (could really feel the burn on these today!)

Arnold Press
1x8 55
1x8 50

I think I did a few more sets, but I'm so spent- I can't remember them. ugh.

Overall, great effort. Almost took on too much volume.
Good news - tomorrow morning cardio is on the slopes

Really exicted to be on the Superpump now. It should help drive improved results over the next month.

[Jorday]

Looking good man, strong shoulder pressing dude.

[nwskier]

Originally Posted by Jorday

Looking good man, strong shoulder pressing dude.

Thanks bud.

Really stoked on the bb pressing. It's really starting to click. Over past couple weeks had some strains on my right front/posterior Delt- I think I've isolated the problem- seem to be stemming from the DB presses So I think I'm gonna stick mostly with the bb presses for a while because I'm getting better results from those anyway

[nwskier]

Tired today, but managed to put in a good effort

1x15 225
1x8 295
1x7 315
1x5 325
1x8 275
1x12 225

Hyperextensions
1x12 bw + 35 (then dropped weight for 5 more reps bw only)
1x10 bw + 45 (drop weight & add 5 more reps bw only)
1x8 bw + 45 (add 5 reps bw only)
1x8 bw + 45 (add 5 reps bw only)

Seated Cable Rows
1x10 170
1x8 180
1x7 190
1x8 180

Straight-arm plate raises (not sure what these are called)
3x10 45

Hammer Strength Weights
Iso-Lateral Low Rows
1x10 200
2x8 270
1x10 200

Iso-Lateral DY Rows
1x10 200
2x8 220

[nwskier]

woops- forgot some labels yesterday, guess I really was tired!
off day today, nice to rest up for tomorrow.

Originally Posted by northback

Tired today, but managed to put in a good effort

DL's
1x15 225
1x8 295
1x7 315
1x5 325
1x8 275
1x12 225

Hyperextensions
1x12 bw + 35 (then dropped weight for 5 more reps bw only)
1x10 bw + 45 (drop weight & add 5 more reps bw only)
1x8 bw + 45 (add 5 reps bw only)
1x8 bw + 45 (add 5 reps bw only)

Seated Cable Rows
1x10 170
1x8 180
1x7 190
1x8 180

Straight-arm plate raises (not sure what these are called)
3x10 45

Hammer Strength
Iso-Lateral Low Rows
1x10 200
2x8 270
1x10 200

Iso-Lateral DY Rows
1x10 200
2x8 220