WeightingToGrow's attempt at bulking

[WeightingToGrow]

Lower Body Power



Squats; Warm-up + 60x6, 100x6, 120x5,5,5

Hack Squats; 40x8, 60x6,6 75x5,3

Leg Extension; 75x8, 100x15,10,10

Lying Leg Curl; 47.6x8, 62.5x10,10,8 – 40x6 – 26x6 – 10x10 Drop Set

Standing Calf Raise; 180x10, 220x8, 250x8, 270x6,6,6

Seated Calf Raise; 45x12, 60x12,12,12

Ab Machine; 67.5x12, 87x10,10,8

After reading Lyle’s article on calf training ... I really tried to emphasise form, I’m already pretty diligent so there wasn’t a huge difference. I noticed that the weight I was shifting didn’t change, but I lost some reps, I think just because of increased time under tension from pausing at each end of the motion and squeezing at the top.

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +32.5x8, 42x6, 45x6,6,5 Increase in Weight

Bent Over Barbell Rows; Warm-Up +60x6 100x6, 115x5,5

Wide Grip Chin Ups; +20x6,6,6 Increase in Weight

Dips; +20x12,12,12

Dumbbell Shoulder Press; 25x8, 27.5x6, 30x6 32.5 – Fail

Barbell Curl; 45x6,7,7

Shrugs, 120x6, 160x12,12,


Pretty pleased with my workout today, has been a long day and I was pretty tired going into the gym, but managed to ignore that. Still struggling with my shoulder press... if anyone has any suggestions I would love to hear them

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 60x10, 100x6, 140x3,3,3,3,3 160x2,2,2

Seated Incline Cable Row; 75x8, 105x12,12,8

Wide Grip Pull Down, 75x8, 90x8,8

Dumbbell Shoulder Press; 25x12,12,12 Increase in Reps

Side Raise; 15x15,15,12

Upright Rows, 50x8,8, Increase in Weight

Shrugs; 120x10, 170x8,8,8


Deadlifts before breakfast... brutal

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 60x8, 80x8, 110x12,10, 90x15,15, Increase in Reps

Leg Extension; 75x6, 100x12,12,12

Lying Leg Curl; 47.5x15,15,15, Increase in Reps

Standing Calf Raise; 180x12, 220x15,15,15

Seated Calf Raise; 60x20,15,20 Increase in Reps

Ab Machine, 87.5x12,12,12 Increase in Reps

Will weigh myself tomorrow morning, and then not a single macro will be tracked over the next two days; come at me weight gain!

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 15x10, 35x12,12,12

Incline Dumbbell Flys; 22.5x12,12, Increase in Reps

Dips; +20x12,12, +15x12

Barbell Curl; 40x8,8,8

Preacher Curl, 15x15, 17.5x10,10

Close-Grip Decline Bench Press; 50x12, 75x10,8,8

Alt Hammer Curl; 22.5x15,15


Weight as of this morning was 168.0lbs, no change really in a few weeks...

We split xmas between the two side of the family, so I'm fortunate enough to have two days of festive eating... round one went down a treat!

Oh and, Merry Christmas!

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +20x8, 35x8, 45x6,6,6

Wide Grip Chin Ups; +20x6,6,6

Dips; +20x12,12,12

Dumbbell Shoulder Press; 17.5x6, 25x8,8,8

Barbell Curl; 45x6,6,6


Gym was closed yesterday so missed my lower power day, barely made it in today as well because of the limited opening hours... hence the short workout :/ Was really pushed for time so had to almost superset everything

May have to move things around a little this week since some days I’m literally in work the entire time the gym’s open

Hard to be too upset this time of year tho

[WeightingToGrow]

Back & Shoulders Hypertrophy


Dumbbell Shoulder Press; 15x12, 25x10, 30x8,8,6,6 Increase in Reps

Side Raise; 10x10, 15x12,12,12,12

Deadlift; Warm-up + 60x10, 100x8, 140x5,5,5,5,5 Increase in Reps

Seated Incline Cable Row; 75x8, 105x12,12, 112.5x6 Increase in Weight

Upright Rows, 50x10,10,

Shrugs; 80x8, 120x6, 170x10,10,10 Increase in Reps


Decided to do some shoulder work before deadlifts this time seeing as they haven't been progressing as well as I would like, didn't seem to negatively affect my DL's which is cool

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 60x8, 80x8, 110x12,12,12 Increase in Reps

Hack Squat; 40x8,8, 60x6 (Pause-Push)

Leg Extension; 75x8, 100x15,15,8-4 Rest Pause

Lying Leg Curl; 32.5x8, 55x12,12,12,

Standing Calf Raise; 180x10, 220x10, 240x10,10,10

Seated Calf Raise; 60x20,20

Ab Machine, 87.5x12,12,12


I weighed in at 168lbs 5 weeks ago, weight fluctuated a little over xmas, but weighed in this morning at 167.2lbs... bumped calories up to 3700 a few weeks back and my weight still hasn’t changed, will be bumping up to 4000kcal beginning in the new year

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 15x10, 25x8, 35x14,12,12

Incline Dumbbell Flys; 22.5x12,12,12 Increase in Reps

Dips; +20x12,12,12

Barbell Curl; 20x10, 40x10,10,10

Preacher Curl, 15x10, 17.5x12,12,12

Close-Grip Decline Bench Press; 60x8, 75x10,10, 80x8,8 Increase in Weight



Lower Body Power



Squats; Warm-up + 60x12, 100x8, 120x6,6, 80x8,8,8,8

Leg Extension; 75x8, 100x12,12,12

Lying Leg Curl; 47.6x8, 62.5x10,10,10

Standing Calf Raise; 180x10, 220x8, 250x8, 270x6,6,6

Seated Calf Raise; 45x12, 60x12,12,12

Ab Machine; 67.5x12, 87x10,10,10

Was a little off for this workout, was in a rush in the morning and forgot to pack my ipod & gym trainers, the gym was also crammed with ‘resolutionists’ so it was really hard to focus... talk about first world problems

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +15x12, 25x10, 35x8, 45x8,7,4

Bent Over Barbell Rows; 60x8, 100x6,6,6

Wide Grip Chin Ups; +20x6,6,6

Dips; +25x10, +30x8,8,8 Increase in Weight

Dumbbell Shoulder Press; 16x8, 25x8,8, 30x7,6

Smith Machine Shoulder Press; 20x8, 40x8, 50x8, 60x6

Barbell Curl; 20x8, 45x8,8,8 Increase in Reps

Shrugs; 110x8, 170x10,10,10


Still struggling with my shoulders, so decided to throw an extra exercise in there for good measure

[WeightingToGrow]

Back & Shoulders Hypertrophy


Dumbbell Shoulder Press; 15x12, 22.5x10, 30x8,8,6,8 Increase in Reps

Smith Machine Shoulder Press; 30x8, 50x8, 60x6,6,6

Side Raise; 10x10, 15x15,15,15

Deadlift; Warm-up + 60x10, 100x8, 145x5,5,5,5,3

Seated Incline Cable Row; 75x8, 105x12,12, 112.5x8,8,8 Increase in Reps

Upright Rows, 50x12,12, Increase in Reps

Shrugs; 80x8, 120x8, 175x8,8,8




Legs Hypertrophy


Squats; Warm-up + 60x8, 100x8,8 110x12,12

Leg Extension; 75x10, 100x15,15,15 Increase in Reps

Lying Leg Curl; 25x10, 55x12,12,10

Standing Calf Raise; 180x10, 220x10, 240x10,10,10

Seated Calf Raise; 60x20,20

Ab Machine, 87.5x12,12,12

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 19x12, 25x8, 35x12,12,12

Incline Dumbbell Flys; 22.5x12,12,12

Dips; +20x12,12,12

Barbell Curl; 20x10, 45x9,8,8

Preacher Curl, 17.5x10,10,10

Close-Grip Decline Bench Press; 60x8, 80x8,8,8

Dumbbell Shoulder Press; 25x10,8,8


Weighed myself this morning at 172.2lbs, actually a little more than I expected but glad to be moving forward again

[WeightingToGrow]

Lower Body Power



Squats; Warm-up + 65x10,10, 100x10,8, 120x3,3,3

Leg Extension; 75x8, 100x15,15

Lying Leg Curl; 47.6x8, 62.5x8,8,8, 35x6, 25x6, 15x8, Drop Set

Standing Calf Raise; 180x10, 220x8, 260x8,6,6

Seated Calf Raise; 45x12, 67.5x8,8,8 Increase in Weight

Ab Machine; 67.5x12, 87x12,12,10


Played around with a wider stance for my squats, felt pretty good.. nice deep controlled reps




Upper Body Power;


Incline Dumbbell Press; Warm-up +15x8, 25x8, 35x8, 45x8,8,6,6 Increase in Reps

Wide Grip Chin Ups; +20x8,8,8

Dips; +35x8,8,8 Increase in Weight

Dumbbell Shoulder Press; 17.5x10, 25x8, 30x7,5,5

Smith Machine Shoulder Press; 20x8, 60x8, 65x6, 70x6,6

Barbell Curl; 20x8, 47.5x6,6,6 Increase in Weight

Shrugs; 80x8, 160x8, 180x8,8, 190x6, 200x5 Increase in Weight

Picked up a pre-workout supplement, thought it would be useful for when I’m training before work, or after a long shift. Never used one before so wasn’t really sure what to expect...Didn’t notice much at first but helped me finish strong, pretty big PR on my shrugs so really pleased with that

[WeightingToGrow]

Back & Shoulders Hypertrophy


Dumbbell Shoulder Press; 15x10, 22.5x10, 30x10,10,10 Increase in Reps

Smith Machine Shoulder Press; 20x10, 60x8, 80x6,6,6

Side Raise; 10x12, 15x12,12,12

Deadlift; Warm-up + 60x10, 100x6, 150x5,5,5,5,5 Increase in Reps

Seated Incline Cable Row; 60x8, 112.5x10,8,8

Upright Rows, 55x10,10, Increase in Weight


Deadlift is coming along slowly but surely, dropped the weight a couple of weeks ago and have been working my way back up with more sets/reps, really hoping to pull 200kg for 1 rep before I finish my bulk... unrealistic?

[FBZP]

nice work, keep it up, which pre workout supplement did you go for?
is your gym full of new year noobies?

[WeightingToGrow]

nice work, keep it up, which pre workout supplement did you go for?
is your gym full of new year noobies?

Thanks, I picked up a pre-workout called Ssin Juice, never been much of a supplement junkie so I just picked up something cheap, but it’s certainly a step up from my old stack of coffee and a banana!
The gym has been a little busy since New Year’s, especially if I head in after work but it’s a pretty big gym so it’s not really been an issue




Legs Hypertrophy


Squats; Warm-up + 60x8, 100x8, 120x12,12,12

Leg Extension; 75x8, 100x15,15,15

Lying Leg Curl; 25x10, 55x12,12,12

Standing Calf Raise; 180x8, 220x8, 240x12,12

Ab Machine, 87.5x12,12,12


Chest & Arms Hypertrophy



Incline Dumbbell Press; 19x10, 25x8, 35x12,12, 40x8

Incline Dumbbell Flys; 22.5x15,13,13

Dips; +30x10,10, +20x13,12

Barbell Curl; 20x8, 45x10,10,7

Preacher Curl, 17.5x12,12,12 Increase in Reps

Close-Grip Decline Bench Press; 40x10, 80x10,10,10,10 Increase in Reps

Dumbbell Shoulder Press; 25x10,8,8

[WeightingToGrow]

Lower Body Power



Squats; Warm-up + 60x8, 100x6, 130x2,2, 120x5, 100x8,8

Hack Squat; 40x8, 60x6,6, 80x5,5 Increase in Weight

Leg Extension; 75x8, 100x15,15

Lying Leg Curl; 25x8, 62.5x10,10,10, Increase in Reps

Standing Calf Raise; 180x10, 220x8, 260x8,8,8

Seated Calf Raise; 45x12, 67.5x12,10,8

Ab Machine; 67.5x12, 87x12,12,12,12 Increase in Reps





Upper Body Power;


Incline Dumbbell Press; Warm-up +19x8, 30x8, 42x10,6,6,6 50 - Fail

Bent Over Barbell Rows; 60x8, 100x6, 110x5,5 80x8,8

Dips; +30x10,10, +35x8,12 Increase in Reps

Dumbbell Shoulder Press; 15x8, 22.5x8, 30x6,6

Smith Machine Shoulder Press; 40x8, 60x6, 80x6, 60x8,8

Barbell Curl; 20x8, 47.5x8,6,6

Shrugs; 80x8, 120x8, 150x8,8, 200x7,8,7, 210x5 Increase in Weight



The gym was busy and the 45 & 47.5kg Dumbbells were in use, so used the 42’s for my working set then made an attempt at the 50’s

[WeightingToGrow]

Back & Shoulders Hypertrophy


Dumbbell Shoulder Press; 16x10, 22.5x10, 30x10,10,10, 32.5x6,6 Increase in Weight

Side Raise; 10x8, 15x12,12,12

Smith Machine Shoulder Press; 20x10, 60x8, 80x6,6,6

Deadlift; Warm-up + 60x10, 100x6, 140x3, 155x3,3,3,

Seated Incline Cable Row; 60x8, 112.5x10,10



Struggled with my workout today, got in the gym after finishing work late and was already feeling tired, but did my best to work through it

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 60x8, 100x8, 120x5,5,5, 80x10,10,10

Leg Extension; 75x8, 100x10,10

Lying Leg Curl; 25x10, 55x12,12,12

Standing Calf Raise; 180x8, 220x8, 260x8,8

Ab Machine, 65x8, 87.5x15,15, Increase in Reps




Chest & Arms Hypertrophy



Incline Dumbbell Press; 19x10, 25x8, 35x14, 12,12,

Incline Dumbbell Flys; 22.5x13,12,12

Dips; +30x10,10,10

Barbell Curl; 20x8, 45x10,9,9

Preacher Curl, 17.5x12,12,12

Close-Grip Decline Bench Press; 20x10, 60x8, 80x12,10,8

Dumbbell Shoulder Press; 15x8, 22.5x8, 30x6,6

[WeightingToGrow]

Lower Body Power



Standing Calf Raise; 180x8, 220x8, 260x5, 280x5,5, 290x5, 300x5 Increase in Weight

Seated Calf Raise; 30x12, 52.5x10, 67.5x8, 75x8,8,10, Increase in Weight

Squats; Warm-up + 60x8,8, 100x6, 130x2,2, 100x10,10

Leg Extension; 75x8, 100x15,15,10

Lying Leg Curl; 25x8, 67.5x5, 75x5,5,5, 45x8 Increase in Weight

Ab Machine; 65x8, 87x15,15,12


Have been slacking with my calves a little recently so decided to do them first for a change... not sure if it's just not being exhausted from squats but they felt really strong. May also have over dosed on caffeine as I nearly threw up when I came home

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +20x8, 32.5x8, 42x8,7,7

Bent Over Barbell Rows; 40x8, 60x6, 100x6, 110x6,6

Dips; +35x8,8, +40x6,8 Increase in Weight

Dumbbell Shoulder Press; 19x8, 25x8, 32.5x5,4

Barbell Curl; 20x8, 47.5x5, 50x5,4,4

Shrugs; 40x8, 120x8, 200x5,5, 160x8,8

[WeightingToGrow]

Back & Shoulders Hypertrophy


Dumbbell Shoulder Press; 16x10, 25x8,8, 32.5x6,5,4,4

Machine Shoulder Press; 62.5x10, 75x8, 82.5x8,8,8,8

Side Raise; 10x10, 12.5x15,15,15

Deadlift; 60x8, 100x6, 155x5,5,5,5,5 Increase in Reps

Seated Incline Cable Row; 45x8, 90x6, 112.5x10,10

[WeightingToGrow]

Started my workout with the upper back work I didn’t have time to do yesterday, which seemed to aggravate my lower back...

I decided to avoid squats and standing calf raise, just to avoid any undue stress on it, and hopefully prevent an injury


Legs Hypertrophy


Shrugs; 80x8, 160x8, 190x8,6,6,6

Upright Rows, 35x10, 55x8,8,8

Hack Squats; 30x8, 60x6,6,6,6

Leg Extension; 75x8, 100x15,15,10

Lying Leg Curl; 30x10, 60x10,10,10

Seated Calf Raise; 37.5x12, 60x10, 75x6,6,6,6,6 Increase in Reps

Ab Machine, 65x8, 87.5x20,15,10, Increase in Reps


Weight this morning, 174.8 lbs

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 19x10, 27.5x8, 37x10,8,8

Incline Dumbbell Flys; 22.5x12,12,12

Weighted Dips; +30x10,10,10

Barbell Curl; 20x8, 45x10,10,10 Increase in Reps

Preacher Curl, 12.5x10, 17.5x12,12,12

Close-Grip Decline Bench Press; 40x10, 60x8, 80x10,10,8

[WeightingToGrow]

Lower Body Power



Squats; Warm-up + 60x8, 100x6, 120x5,5,5, 80x12,12,12,12

Seated Calf Raise; 37.5x12, 60x12, 75x10,10,10,10 Increase in Reps

Lying Leg Curl; 37.5x8, 67.5x6,6,6 Increase in Reps

Ab Machine; 65x8, 87x15,15,15 Increase in Reps

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +17.5x10, 25x8, 32.5x8, 42x6,6,4,4

Weighted Wide Grip Chin-Ups; BWx8, +20x8,8,8

Weighted Dips; BWx6 +40x7,7,7,7 Increase in Reps

Dumbbell Shoulder Press; 17.5x8, 25x6, 32.5x4,4, 25x6,6,5

Machine Curl; 25x6, 50x6,5,5,5, 35x8

Shrugs; 40x8, 120x8, 160x8, 200x6,5,6 Increase in Reps


Still struggling with my shoulder press, defiantly a weak point!

[WeightingToGrow]

Back & Shoulders Hypertrophy


Dumbbell Shoulder Press; 19x8, 25x10,10,8,8,8

Side Raise; 12.5x15,15,15,15

Deadlift; 60x8, 100x6, 140x1, 160x4,3,3,3,5

Seated Incline Cable Row; 52.5x8, 90x6, 120x6,6,6,6 Increase in Weight

Smith Machine Shoulder Press; 40x12, 60x8, 70x5,5, 80x3

Upright Rows; 35x10, 55x10,10,10

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm up+ 60x8, 100x8, 90x12,12,12

Leg Extension; 75x8, 100x15,15,15

Lying Leg Curl; 30x10, 60x10,10,10

Seated Calf Raise; 37.5x12, 60x10, 75x8,8,8,8

Ab Machine, 65x8, 87.5x15,15,10,




Chest & Arms Hypertrophy



Incline Dumbbell Press; 20x8, 27.5x8, 35x10,9,8

Incline Dumbbell Flys; 22.5x12,12,12

Dips; BWx20,12,12 Increase in Reps *Forgot my Belt

Machine Curl; 20x8, 45x10,10,10

Preacher Curl, 17.5x12,12,12

Close-Grip Decline Bench Press; 20x10, 60x8, 80x8,8,8

Standing Shoulder Press; 30x8,8,8,8 New Exercise


Was in a real rush after work; had to shave 25mins off my usual workout time.

Had a go with some standing shoulder press, may use this to replace my usual seated press and see if it helps as progress has really stalled here.




Lower Body Power



Squats; Warm-up + 60x8, 9x6, 110x5,4,4, 60x8,8

Leg Extension; 65x8, 85x8, 100x10,10,10

Lying Leg Curl; 30x8, 45x8, 60x6,6,6

Seated Calf Raise; 37.5x12, 52.5x12, 75x10,10,10,10

Ab Machine; 65x8, 87x15,12,12


Really focused on pausing during the movements today. Squats fully ATG with a slight pause at the bottom. Held the weight at the top for a solid pause on each rep during Leg extension & Leg Curl. Wanted to try something different

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +19x10, 27.5x8, 42x6,6,6

Bent Over Barbell Rows; 60x8, 90x5,5,5

Weighted Dips; BWx6 +40x8,8,8 Increase in Reps

Standing Shoulder Press; 25x8, 35x8, 40x6, 50x4,3

Barbell Curl; 20x8, 50x5,5,5, Increase in Reps

Shrugs; 40x8, 120x8, 160x8, 200x5,5,




Back & Shoulders Hypertrophy


Standing Shoulder Press; 25x10, 40x10,8,8,8

Side Raise; 15x10,10,10,10

Deadlift; 60x8, 100x8, 140x3, 175x5, 190x1 Huge PR

Seated Incline Cable Row; 67.5x8, 97.5x6, 120x7,7,7, Increase in Reps

Upright Rows; 35x10, 55x10,10,10



Huge PR with my deadlifts, 200 is defiantly on the cards!




Legs Hypertrophy


Squats; Warm up+ 60x8,8 100x10,10,10,10,10 Increase in Reps

Leg Extension; 65x10, 100x12,12,12

Lying Leg Curl; 37.5x8, 60x10,10,10

Seated Calf Raise; 37.5x12, 60x10, 75x8,8,8,8

Ab Machine, 65x8, 87.5x15,15,12,


Weight this morning, 175.8lbs

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 16x9, 25x9, 35x10,10,9

Incline Dumbbell Flys; 25x8,8,8,8 Increase in Weight

Weighted Dips; BWx8, +30x10,10,10

Preacher Curl, 17.5x15,15,12 Increase in Reps

Close-Grip Decline Bench Press; 20x10, 60x8, 90x6,5,5,5 Increase in Weight

Standing Shoulder Press; 40x7,5,6,5