the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

Day 75 of Bulk

Training
Shoulders

DB Lateral Raise
5x45*5 (too light)

HS Isolateral Shoudler Press
3x1pps+35*10

DB Bent Over Lat Raise
3x55*10 (+5 from last week)

Upright Row
3x70*15

BB Shrugs
3x315*5

Behind The Back BB Shrugs
3x225*10

Cardio
PWO LISS
30min walk (3.5@7 incline)

Diet (C/P/F)
~2600 kcal

Notes
Busy day... lots of meetings and classes etc, but managed to have a good workout... weights didn't change much but some of them were a little light... weight this morning was 156.8, cals were probably off... i had my departmental picnic this evening, so just had my pre/post w/o meals and then pounded some steamed veggies until the picnic... was catered barbecue, so i def made cal's. then i went to the bar and had a few drinks with some friends... good times... i think i'm gonna start doin some HIIT again... i'm smooth as hell, and my bulk is about up... in reality i've gained some quality size, but i think i'll do a mini cut to get myself within close eyesight of contest conditioning (get to about 9% or so) and then pop on another clean bulk... i'm becoming more and more confident about my size in relation to my height as i grow, so good things

[wrkoutfrq]

Day 76 of Bulk

Training
Arms

Bi's
ALternating DB Curl
3x47.5*5

Cable Curl (straight bar)
3x62.5kg*10

Close Grip EZ bar curl (Fixed bar)
3x70*10 (PR)

Concentration Curl
3x20*15

Tri's
CG Bench
3x155*5

Cable Pressdown
3x65kg*10

Skull Crushers (fixed bar)
3x70*10

Bench Dips
3xBW+2plates*15

Cardio
PWO LISS
30min walk (3.5@7 incline)

Diet (C/P/F)
2605.8 kcal
245/242.2/73

Notes
good workout today, did some weighted calves after finishing up arms... diet was pretty on... woke up at 159 , but that was due to the amount of sodium and crap i stuffed into my body the night before...no worries

[wrkoutfrq]

Day 78 of Bulk

Training
Chest

Incline DB Press
5x70*5 (PR)

HS MTS Chest Press
3x60*10

Weighted Dips
3xBW+25*10

Decline Cable Crossovers
3x27.5kg*15

Cardio
PWO LISS
10min jog
10min walk

Diet (C/P/F)
2591.7 kcal
250/234.8/72.5

Notes
Awesome workout today... started off with a fairly easy PR on the inclines... then got the biggest pump i've had in a while... great stuff... woke up 157.4 this morning, so weight is still going up slowly, which is good... gonna try to work in some dead's tomorrow, but i'm not sure. my back has been bothering me (need adjustment) so it may not happen... still gonna be an awesome workout anyway!

[wrkoutfrq]

Day 79 of Bulk

Training
Back

One Arm DB Row
5x120*5 (PR)

Lat Pulldown
3x160*10

HS High Row
3x2plates+10 per*10

HS Pullover
3x2plates*15 (PR)

Cardio
PWO LISS
30min walk (3.5@7 incline)

Diet (C/P/F)
2591.7 kcal
250/234.8/72.5

Notes
Great workout today, came a little late in the day, but still great... i started with 130 on the row, but backed it off a little (was worried about tearing my lat), still a PR though. weight this morning was 156.4, so down a little from the past couple days... we'll see what it does the rest of the week, and possibly consider a kcal adjustment.

[wrkoutfrq]

Day 81 of Bulk

Training
Legs

Squats
5x255*5

SMith Front Squats (As deep as my joints would allow...)
3x135*10 (WHAT A PUMP!)

Glute Hamm Raises
3xBW*10

Single Leg Extensions
3x60*10

KNeeling Ham Curls
3x70*10

Leg Press (Close stance)
3x4pps*15

Cardio
PWO LISS
20 min elliptical

Diet (C/P/F)
2593.4 kcal
250/231.4/74.2

Notes
great workout, as usual could barely walk when done. weights didn't move much, but quality is better than quantity. weight this morning was 158.2... not sure whats goin on there, but we'll see... on a side note, i'm starting to lose sight of my abs, which means its about time for a mini cut... i really wanna stay within eyeshot of contest shape, which means fat s*** patrick cant show his face... stay tuned!

[wrkoutfrq]

Day 82 of Bulk

Training
Shoulders

DB Press
65*5
70*5 (PR)
70*4.5

One Arm Lateral Raise
3x30*10

Bent Over Lat RAise (palms back)
4x45's*10

Face Pulls
4x72.5*15

Cardio
PWO LISS
10min run
10min walk

Diet (C/P/F)
2593.4 kcal
250/231.4/74.2

Notes
Another great day... played frisbee with a hot girl, got some funding for research, and then had a great workout... been trying to break 65's on DB shoulder press for years... weight this morning 158.4

[Justin.Martin]

Gratz on the new PR for Shoulder Presses Bro. Just keep at it. It will all come with time. But dont stop going big.

[wrkoutfrq]

Gratz on the new PR for Shoulder Presses Bro. Just keep at it. It will all come with time. But dont stop going big.

thanks man... haha go big or go home!

[wrkoutfrq]

Day 83 of Bulk

Training
Arms/Calves

Bi's
fixed BB Curl
3x90*5 (PR, no swing)

One Arm Preacher Curl
3x25*10

REverse Grip curl (fixed EZ bar)
3x50*12

HS Biceps Curl
3x25*15

Tri's
Skull Crushers
3x80*5 (Form PR)

Rope Pushdowns (tricep station)
3x60*10

Reverse Grip Pushdowns (EZ Bar)
3x57.5*10 (really blasted the long head of my tricep)

Cable Overhead Extensions (EZ bar)
3x57.5*15

Calves
Seated Calf Raise
3x1plate+10per side*5

Leg Press Calve Raise
3x3pps*15

Cardio
HIIT
5min w/u
8 intervals @ 1:1 ratio (100%/50%)
5min cooldown

Diet (C/P/F)
2593.4 kcal
250/231.4/74.2

Notes
So much win today... got my research done quick, had a great workout, and then spent the rest of the day with said cute girl... didn't leave her house til 130 in the morning, and i'm usually in bed by 10 we watched two movies and spooned, lol... good things. weight this morning was 157.4

[wrkoutfrq]

Day 78 of Bulk

Training
Chest

Incline DB Press
2x75*5 (PR)
3x70*5

HS MTS Chest Press
3x60*10

Weighted Dips
3xBW+25*10

Decline Cable Crossovers
3x27.5kg*15

Cardio
PWO LISS
20min Elliptical

Diet (C/P/F)
2591.7 kcal
250/234.8/72.5

Notes
great workout, great day... long day, but still great. got to hang with the girl for a while tonight, then we went for drinks. weight was 158.2 in the AM, debating on whether or not to do a mini cut... we'll see

[nickdavid]

hey bro - GREAT journal - All good if I follow along?

[wrkoutfrq]

hey bro - GREAT journal - All good if I follow along?

heck yeah man feel free... can't promise a whole lot of exciting stuff, but it's updated regularly!

[nickdavid]

heck yeah man feel free... can't promise a whole lot of exciting stuff, but it's updated regularly!

all good dude - feel free to check my new journal in my sig when you have a chance

[wrkoutfrq]

Day 85 of Bulk

Training
Back

One Arm DB Row
5x120*5

Lat Pulldown
3x160*10

HS High Row
3x2plates+10 per*10

Rope Pullover
3x47.5kg*15 (PR)

Cardio
PWO MISS
20min run

Diet (C/P/F)
2452.5 kcal
250/200/72.5

Notes
not a bad workout, but not great either... i was in a hurry, and the gym was crowded, but i still managed to pump a good one out. weight this morning was 156.6 , i guess that goes to show what a dehydrator like alcohol can do to ya... cal's were low today cuz i ran out of protein powder... had plenty of time to buy some, but the girl i've been talking to came over to the apartment, and well, lets just say i didn't go anywhere last night tomorrow is just some HIIT, so easy day

[nickdavid]

.. had plenty of time to buy some, but the girl i've been talking to came over to the apartment, and well, lets just say i didn't go anywhere last night

haha, looks like you got in a couple of quality workouts yesterday

[wrkoutfrq]

haha, looks like you got in a couple of quality workouts yesterday

lol oh yeah, def...

[wrkoutfrq]

Day 86 of Bulk

Training
None

Cardio
HIIT circuits
1 round:
10 burpees
400 sprint
30sec jump rope
30sec rest

10min W/U
6 rounds (~15min)
10min Cooldown

Diet (C/P/F)
2412.5 kcal
205/235/72.5

Notes
off day today, so i didn't get my weight... was a little light though, i know that for sure. had a great cardio, but research ruined my day... here's to tomorrow being better

[wrkoutfrq]

Day 87 of Bulk

Training
Legs

Squats
5x255*5

SMith Front Squats (As deep as my joints would allow...)
3x135*10

Glute Hamm Raises
3xBW*10

Single Leg Extensions
3x60*10

KNeeling Ham Curls
3x70*10

Leg Press (Close stance)
3x4pps*15

Cardio
PWO LISS
30min treadmill walk

Diet (C/P/F)
2594.1 kcal
254/231.4/72.5

Notes
great workout today.... weights didn't change, but rest time was down and my range of motion on squats was better... almost didn't make it out the hole on rep 5 of the last set. weight this morning was 156.8. tomorrow is shoulders, looking forward to beasting some weights!

[nickdavid]

.. almost didn't make it out the hole on rep 5 of the last set.

gotta watch that one! lol

[wrkoutfrq]

Day 88 of Bulk

Training
Shoulders

DB Press
2x70*5 (PR)
70*4.5

One Arm Lateral Raise
3x30*10

Bent Over Lat RAise (palms back)
4x50's*10 (PR)

Face Pulls
4x80kg*15

Cardio
PWO LISS
10min run
10min walk

Diet (C/P/F)
2594.1 kcal
254/231.4/72.5

Notes
Good workout today, was feeling strong. tired as hell other than that... i haven't been sleeping well and have been stressed out over my thesis... actually have been having nightmares (for the first time in a decade) about my research (don't ask...) so thats keeping me from sleeping well. hopefully things will straighten out soon. weight this morning 157.8

[wrkoutfrq]

Day 83 of Bulk

Training
Arms/Calves

Bi's
fixed BB Curl
3x95*5 (PR, no swing)

One Arm Preacher Curl
3x25*10

REverse Grip curl (fixed EZ bar)
3x60*10 (PR)

HS Biceps Curl
3x30*15

Tri's
Skull Crushers
3x90*5 (PR)

Rope Pushdowns (tricep station)
3x65*10

Reverse Grip Pushdowns (EZ Bar)
3x57.5*10 (really blasted the long head of my tricep)

Cable Overhead Extensions (EZ bar)
3x57.5*15

Calves
Seated Calf Raise
3x1plate+10per side*5

Leg Press Calve Raise
3x3pps*15

Cardio
PWO LISS
20min Elliptical

Diet (C/P/F)
2596.8 kcal
253/234.2/72

Notes
great workout today... got up and did some yoga to start the day off which was nice, then did the whole research bit for a while before hitting the gym... i didn't even have any caffeine either, so good things. weight this morning was 157.8, and looking really watery... gonna do a mini cut for a couple weeks to get my abs back (gotta stay sexy for the lady friend )

[nickdavid]

great workout today... got up and did some yoga to start the day off which was nice, then did the whole research bit for a while before hitting the gym... i didn't even have any caffeine either, so good things. weight this morning was 157.8, and looking really watery... gonna do a mini cut for a couple weeks to get my abs back (gotta stay sexy for the lady friend )

Great workout dude!

As for keeping the abs for the lady friend.. haha, I just say, wait till cutting season - for now I'm focused on bulking! If they don't like it, tough.

[wrkoutfrq]

Great workout dude!

As for keeping the abs for the lady friend.. haha, I just say, wait till cutting season - for now I'm focused on bulking! If they don't like it, tough.

Thanks brah. Haha I gotta have any advantage I can, even in the winter... I'm by no means a ladies' man so the abs are a plus

[wrkoutfrq]

Day 1 of Mini Cut

Training
None

Cardio
HIIT
5min jog w/u
10x 50y sprint, walk recovery
5min job cooldown
stretching

Diet (C/P/F)
~2300 kcal

Notes
Not a bad day to start my mini cut... woke up about 157.8, so about right as far as weight goes. was supposed to hit chest today, but i slept through my alarm and missed cardio, then had a meeting run over, so i just did a b****ing HIIT session and cut my post w/o carbs to lower the cals a bit... i'm eating maintenance on my workout days to get rid of any extra water weight (no i didn't cut water lol) and to see how long i should cut (realistically that is) day one and i'm already wanting to up the cals back (jeeze i'm a fat s*** lol)

[nickdavid]

how long are you thinking of cutting for dude?

[wrkoutfrq]

how long are you thinking of cutting for dude?

i dont think it'll be too long... maybe a few weeks. just long enough to get rid of some of the smoothness i've put on the past 5-6 weeks (damn bar nights on friday...)

[nickdavid]

i dont think it'll be too long... maybe a few weeks. just long enough to get rid of some of the smoothness i've put on the past 5-6 weeks (damn bar nights on friday...)

All good - Bar nights hey? lol - In my 6 months of training, I think I was going out most weekends and have a good few.. Certainly my training and physique improved once I cut the alcohol out, which that happened as soon as I decided I was going to compete. Got on the stage just after one year of training - Was a good learning experience, and certainly paved the way for a more refined and disciplined approach to training..

[wrkoutfrq]

All good - Bar nights hey? lol - In my 6 months of training, I think I was going out most weekends and have a good few.. Certainly my training and physique improved once I cut the alcohol out, which that happened as soon as I decided I was going to compete. Got on the stage just after one year of training - Was a good learning experience, and certainly paved the way for a more refined and disciplined approach to training..

haha, actually on my last cut i was borderline ED... i was obsessed with hitting macro's and wouldnt' even touch "dirty" foods, so the bar night thing was part of my self induced rehab. I'm working on allowing myself to indulge on not so healthy foods every now and then and not worrying about it. that being said, when i turn the switch into srs mode, it gets srs fast lol

[wrkoutfrq]

Day 2 of Mini Cut

Training
Chest

Incline DB Press
4x75*5 (PR)
1x75*4.5 (DAMN)

Smith Flat Bench
3x155*10

Decline DB Press (no touch in middle)
3x55*10

DB FLyes
3x35*15

Cardio
PWO LISS
30min Treadmill walk

Diet (C/P/F)
2396.1 kcal
221/219.4/70.5

Notes
awesome workout today... full of energy even though my cals were lower... hit a new PR on incline presses, but after that my chest was wasted lol. i was actually really surprised because i didn't get much sleep last night (went to the girl's house). weight this morning was 157.8

[nickdavid]

hit a new PR on incline presses, but after that my chest was wasted lol. i was actually really surprised because i didn't get much sleep last night (went to the girl's house). weight this morning was 157.8

Hit a new PR & hit a new Gurl - Dude, you are an animal!