AdamWW's Perpetual Bulking Log - The Time Has Come

[AdamWW]

Lower Day


SQUATS

135x10x2
225x2
225x2
185x4
185x3

LEG PRESS

3ppsx10x4

QUAD EXTENSION

85x10x3

SEATED HAM CURLS

150x10x4

OUTER THIGH MACHINE

4 Sets of 10

SEATED CALF

100x15x3

STRAIGHT CALF MACHINE

4 Sets of 14

[MarkVI]

Getting back into action, *jacknicholsongif*

[AdamWW]

Sleep has been simply awful lately for some reason so this workout kind of sucked.

Also forgot how much weaker I cam with DB's

DB Bench Press

75x6x3

Inclined DB Bench Press

65x6x1
60x7x2

Cable flies

27x10x3

BW Chins

3 Sets of 8

Close Grip Pulldown

115x12x3

Single Arm Cable Row

3 Sets of 8

Tricep Rope Extension

80x10x3

Rope Pushdown

70x8x3

Machine Lateral 3 Sets of 8

[MarkVI]

Not a bad workout! Solid volume in here. Sleeping due to stress? Alone in bed?

[determined4000]

weak with DBs = lack of pec development?

[AdamWW]

weak with DBs = lack of pec development?

Everyone is a little weaker with dbs as far as I know

[AdamWW]

Latest weird diet change to combat my reflux:


Meals 1 and 2 now include a 20-24oz shake containing whey, berries, banana, carrots, spinach, almond milk, and creatine.

In addition, I have a bowl of oats with either almond butter or walnuts and a little cocoa powder with meals1 and 2. Easy as HELL to get veggies and fruit in and it doesn't seem to come up in my throat at all!


Meal 3, which is post-workout, is a bigger one of just whole non-blended foods with many more calories.

So far, though, im loving this approach.

[MarkVI]

Could be worse - you could still be dealing with acid reflux and stomach issues to the point of being crippled. GJDM

[The Solution]

As long as you are getting it in brother.. Do work!

[AdamWW]

Managed to get in an upper body workout.

Also been eating a bit more since my stomach has calmed down some. Wasn't anything to cheer about, but it's somethin.


BENCH PRESS

135x5
155x5
175x4x4

INCLINED HAMMER PRESS (lb/side)

70x8x3

CABLE FLIES

27x8x3
20x15x1

LAT PULLDOWN

115x8x3

ISO-LATERAL LAT PULLDOWN

120x10x3

REVERSE-GRIP HAMMER LAT PULL (lb/side)

70x8x3

CABLE ROW (one-arm)

3 Sets of 8

MACHINE SHRUG

3 sets of 10

CAMBERED BAR TRICEP EXTENSION

100x10x3

HAMMER DIPS

3 Sets of 10

SEATED DB CURL

30x8x4

that was a long workout.

[MarkVI]

Long and productive - good stuff man!

[AdamWW]

Walked about 6 miles in San Francisco this morning/afternoon.

So... pint of ice cream here I come.

[MarkVI]

Walked about 6 miles in San Francisco this morning/afternoon.

So... pint of ice cream here I come.

Pints do sound good

[AdamWW]

legs + arms


SQUAT

135x5
155x5
185x4x3

LEG PRESS

4ppsx7x4

HACK SQUAT

1ppsx10x3

STANDING HAM CURL

4 Sets of 10

DECLINE CURL

30x8x3

CONCENTRATION CURL

25x10x3

OVERHEAD EZ BAR EXTENSION

4 Sets of 10

ROPE PUSHDOWN

3 Sets of 8

[AdamWW]

legs + arms


SQUAT

135x5
155x5
185x4x3

LEG PRESS

4ppsx7x4

HACK SQUAT

1ppsx10x3

STANDING HAM CURL

4 Sets of 10

DECLINE CURL

30x8x3

CONCENTRATION CURL

25x10x3

OVERHEAD EZ BAR EXTENSION

4 Sets of 10

ROPE PUSHDOWN

3 Sets of 8



ravenously hungry today

[AdamWW]

Didn't log my chest, delt, and tri workout but it looked something like this



INCLINED BB BENCH

135x5x4

DECLINED HAMMER PRESS (per side)

70x8x4

CABLE FLY

27x10x4

SEATED CABLE PRESS MACHINE (didn't like this one)

50x8x4

MACHINE LATERAL

65x8x3

DB LATERALS

17.5x10x3

CABLE OVERHEAD EXTENSION

110x8x3

HAMMER DIP

3 Sets of 10... pretty heavy

TRICEP PUSHDOWN

80x10x3

FOAM ROLLER PUSHUP

2 Sets of Failure


Im much weaker, clearly, on those inclined BB benching deals... but it felt nice to change it up. Perhaps a sign of weaker front delts.

[AdamWW]

AND Legs from yesterday


SQUATS

135x5
185x5
185x4x3

LEG PRESS

4 Sets of 6 with 4pps

QUAD EXTENSIONS

100x8x4

SEATED HAM CURL

165x12x4

OUTER HIP ABDUCTOR

4 Sets of 10

STRAIGHT CALF MACHINE

3 Sets of 10... heavy

SEATED CALF (this is actually a PR)

115x12x3



Seems like my squat is actually getting better. Back on creatine and more carbs too.

Had a funny observation at the gym... this big dude was squatting 4 plates with awful form... went down maybe 1foot... maybe halfway to parallel, then proceeded to insist his friend with even WORSE form was - in fact - squatting very well.... it was sad: weight 90% on the balls of his feet, nowhere close to depth, terrible back bend, knees buckled...

I swear I see maybe 1 person a week squatting CORRECTLY, and the funny thing is that those people who squat correctly seem to use less weight but have better development.

[PBateman2]

^Solid. Where are the SLDLs for hammies?

Outer hip abductor? Really? No.

Try this for calves whenever you get a chance...pick a relatively light weight...do 20 reps...then hold contraction for 20 seconds, then do another 20 reps, then hold contraction for 20 seconds. Repeat 4 times. Oh man!!!! Awesome pain

How's diet coming along?

[NDeeps27]

^Solid. Where are the SLDLs for hammies?

Hands down BB or DB SLDLs = best ham excercises...plus DOMs always haha!

[AdamWW]

^Solid. Where are the SLDLs for hammies?

Outer hip abductor? Really? No.

Try this for calves whenever you get a chance...pick a relatively light weight...do 20 reps...then hold contraction for 20 seconds, then do another 20 reps, then hold contraction for 20 seconds. Repeat 4 times. Oh man!!!! Awesome pain

How's diet coming along?

Lol, addressing your comments:

Hip abductor - purely to help with my joints. My hips aren't that string which I've noticed in some lifts and the machine loosens them up some. Rarely do it because I feel like a tool but sometimes it does help just for mobility.

Sldl - ah, see I was going to do these as well, but I've been having to reduce lumbar strain since my disc is acting up a little. But yea, SLDLs are a sure thing for hams.

Calfs are great to train with pain. Ill have to try that trick next time!

Gotta train with ya soon. Works been nuts but maybe a weekend.

[MarkVI]

Solid workouts! Keep at it whenever you can. It sounds like health wise you're in a good place to kill it.

[AdamWW]

Some back and biceps yesterday



T-BAR ROW (w/this "motorcycle handlebar" attachment thing)

90x10
125x7x4
90x12

NEUTRAL-GRIP PULLDOWNS

115x10
130x8x4

DB ROW

65x10x3

HAMMER STRENGTH HIGH ROW

2ppsx8x3

LAT EXTENSION (using cambered bar)

3 Sets of 12

MACHINE SHRUG

4 Sets of 10

FACEPULL

90x10x3

DECLINED CURLS (performaed seated reverse on the preacher machine)

25x8x4

CONCENTRATION CURLS

25x8x3

[The Solution]

Overall health slowly feeling better?

[AdamWW]

Overall health slowly feeling better?

Significantly.

Still a couple loose-ends to handle, but my stomach has been much better and my ears (which have been terrible for a while) have gotten a little better, too.

Not 100% yet, but good enough to feel optimistic.

[lovingit]

Hi Adam, hope you are back to 100% soon.

[AdamWW]

Somehow managed an OK leg + arm workout yesterday despite not sleeping well at all and feeling pretty bad. Had been a week out of the gym and just couldn't not go another day.

HACK SQUAT

1ppsx10
2ppsx10
3ppsx6x3

LEG PRESS

4ppsx8x2
4ppsx6x2

QUAD EXTENSION

100x8x3

SLDL

135x10
145x8x3

DEADLIFT

315x1 (just to see how fast I could go... felt very easy)

SEATED HAM CURL

3 Sets of 10, going very heavy (i think about 175lb)

STRAIGHT CALF RAISE

4 Sets of 12

SEATED CALF

115x10x2
90x15x2

SEATED DB CURL

30x8x3

SEATED OVERHEAD DB EXTENSION (both hands)

55x10x4

satisfied with this as I had honestly felt i'd lose a lot of strength. wasn't the case.

[MarkVI]

loose a lot of strength.

loose loose loose loose loose loose loose loose loose loose loose loose loose
loose
loose
loose
loose
loose
loose

loose

loose
loose
loose
loose
loose
loose
loose
loose
loose



loose
loose
loose
loose
loose
loose


looselooselooselooselooselooseloose

[MarkVI]

Solid workout - that was a **** ton of volume too! Glad to see a deadlift in there - what would you say you could 315 for fresh?

[AdamWW]

I looooooooooooooooooooooooooooooooooooooooooooooooo ooooooooose

[AdamWW]

Solid workout - that was a **** ton of volume too! Glad to see a deadlift in there - what would you say you could 315 for fresh?

I bet I could get 3-4