YeomenKek ICF intermediate routine bulking log

[YeomenKek]

Congrats on the exam. Hope the xray results are positive

Thanks mate. X-ray didn't show anything, doctor wasn't really expecting it too. Really need a deep bone scan or MRI to show stress fractures/changes. Was more or less done to document that my shins aren't improving with treatment, and to piss off Veteran Affairs for not letting her order the appropriate procedures.

Have these weird red lumps on areas where my shins hurt. Physio thought it was a rash but the colour returns when you press down on it, indicating it's nothing on the skin. Something to do with blood beneath. NFI what it is, said give it the weekend and if it doesn't improve then head back to the doctor. Weird as.

Got ITB release yesterday, most painful thing on the planet. Was so sore I did a pretty lazy workout, not very pleased with myself lol.

Basically just built everything up for a 3RM over the course of 5-6 sets. Movements were;

Zercher squats
Rack Pulls
Incline BBP
Lateral Raise
Lat Pulldown
BB Curl
Tri PD
Standing Cable Crunches

Definitely need to put in more effort next week.

Forgot to do this on Weds:

Lifts since start
BBP: +10kg (22 lb)
Squat: +22.5kg (49.5 lb)
Deadlift: +27.5kg (60.5 lb)
Barbell row: +22.5kg (49.5 lb)
Standing OHP: +7.5kg (16.5 lb)

Until Monday!

[YeomenKek]

Big day yesterday, forgot to update. End of module pure math exam, physio, gym, work. Didn't start cooking till 21:30.

Shins getting worse each week, don't understand. Was walking 5km and working 16 hrs, 7 days a week when I was in Army and the pain while walking still seemed to subside after a couple of weeks of the fracture. I am happy to report a good workout though.

Week 3, Meso 2

Mon:
Sq - 105kg (231 lb), 5x5 4 box sets, 1 regular
FBBP - 87.5kg (192.5 lb), 5x5 Was okay. 4th set was awesome, my form was schmicko and felt very easy. 5th set was a bit of a mess, lots of shaking in the knees and really struggled to get that last rep. Need to lock that sh*t up on Weds.
BBR - 85kg (187 lb), 5x5
BB OHP - 65kg (143 lb), 1x3, 60kg (132 lb), 4x5 Heavy stuff, lol. This will take a while to improve imo.
Standing DBC - 20kg (44 lb), 3x5
Skullcrushers - 40kg (88 lb), 1x4 Getting a pretty sharp pain in my left elbow. Moved on to rollouts to see if it settled down.
Rollouts - 15kg (33 lb), 5x5 Think I was meant to move this up
Tri PD - 37.5kg (82.5 lb), 3x8 Had to reduce ROM a tiny bit to avoid that elbow pain, not really sure what was going on.

Fkn foodpr0n left me a rep comment about pizzas and I instantly got a craving for one. Here's the delicious monstrosity I made last night;







And pizzas actually end up being slightly cheaper than what I've been eating these past 15ish weeks, so I think they are going to be making a triumphant return into my diet. YAY!

[MrCarl.]

On a spread but DAMN that looks awsome!

[YeomenKek]

On a spread but DAMN that looks awsome!

Thanks brah. Think pizzas will have to once again become a regular part of my diet (thanks to foodpr0n reigniting my addiction).

Tonight's eats





Weds:
Sq - 105kg (231 lb), 5x5 4 regular, 1 box. Felt very good.
Deadlift - 117.5kg (258.5 lb), 1x3 I'm gonna up the weight and start doing triples for deadlifts, I fuking hate doing 5 rep fuking deadlifts. Also felt great and probably could of bumped out some more.
FBBP - 87.5kg (192.5 lb), 1x4, 85kg (187 lb), 3x4, 1x3 Alrite I'm fuking mad now. Second week in a row my bench has dropped on the second heavy day. I'm upping my kcal by 400. Also sharp twinge left pec.
Weighted Pullup - 13.75kg (30.25 lb), 1x5, 1x4, 12.5kg (27.5 lb), 3x5
Behind Head OHP - 50kg (110 lb) 1x8, 2x6 Barely got that first set and didn't feel confident without a spotter. Nothing hurt during this set but my left shoulder is very sore now. I'm icing it, really hope nothing major.
Standing DBC - 20kg (44 lb), 3x5
Skullcrushers - 40kg (88 lb), 3x8 Pain from Monday was still there, thought fuk it. 1st set hurt, 2nd set less, 3rd set it went away.
Lying low cable crunches, standing cable crunches, dragon flags - 1 set each, heavy 8 reps except Dflag 1 set to failure (3 rep)

Hope my pec/shoulder is just impingement. Seeya Fri!

[YeomenKek]

Heya. Today's workout felt a lot better than the past couple of weeks, a lot more effort today. Changed it up a bit though.

Fri:
Squats - 72.5kg (159.5 lb), 8x3 Onto box, 2" pause, explosive concentric, 30" rest
FBBP - 60kg (132 lb), 8x3 2" pause on chest, explosive concentric, 30" rest
Deadlift - 80kg (176 lb), 8x3 Explosiveness, 30" rest
Incline DBP - 24kg (52.8 lb), 5x10 Doing these with 1' rest
Lat PD - 55kg (121 lb), 5x10
Lat Raise - 10kg (22 lb), 5x10
Face Pull - 32.5kg (71.5 lb), 3x10
St BB Curl - 35kg (77 lb), 3x10
Tri PD - 30kg (66 lb), 3x10 Still getting elbow pain :/
DB Shrug - 30kg (66 lb), 3x10

Still not where I want to be with this in terms of intensity :S I might leave this day for speed work and go Sat to do my 5x10s, I just get too distracted this day with all my friends there.

Shins really sore, couldn't even do leg press warm up. They are getting worse, physio refused treatment today because they look really inflamed :S Fuking so annoying.

Looking pretty similar to other nights but here's my pizza for tonight



Until Mon!

[MrCarl.]

Sucks to hear about your shins. I guess you shouldn't be training if they are getting worse from what you are doing right now. Let the inflammation go away and try bodyweight exercises.

[psychodiver9]

Have you considered doing a little drload or week off to heal a bit?

[YeomenKek]

Sucks to hear about your shins. I guess you shouldn't be training if they are getting worse from what you are doing right now. Let the inflammation go away and try bodyweight exercises.

Have you considered doing a little drload or week off to heal a bit?

I know maybe I shouldn't be but I'm just so reluctant because I've only just got my lower body up to standard since taking time off last time they fractured I took a deload ~4 wks ago and it didn't seem to help, I think I'll just wait to see what the specialist says.

[gymjunki3]

what base are you using for that pizza? looks great.

[YeomenKek]

what base are you using for that pizza? looks great.

By order of preference
Bazaar Wholemeal (big ones) > Bazaar White (big) > Quattro 12 inch (pre sure only available from Coles) > Mission herb n garlic (2 small ones) > Mission (large rec, groce IMO)

HOWEVER foodpr0n had awared me on cheap frozen ones from McCain which ill be checking out tonight if they're there.

Edit: rofl to actually answer your question, that was Bazaar wholemeal.

[YeomenKek]

Well I went to the gym, did squats and deadlift. 1 set of bench, felt like complete ****. So drained and weak, I feel like I'm at the end of a extended cut or something. Decided to bish out, call it quits, and leave it for tomorrow. I'll go Tue/Thur/Sat this week.

Will upload some pics later tonight of delicious pizza.

[YeomenKek]

Tried a Della Rossa base from Woolworths. It's really, really good. Didn't even know they existed, they in the chilled section with all the pre-made pizzas near produce/deli. Very cheap too, $4 for 2 bases. If I don't enjoy the frozen McCain ones as much as these, I think these will be my new go-to bases.

[YeomenKek]

Ok just gonna include the stuff I did on Mon too

Week 4, Meso 2

Tues:
Deadlift - Worked up to 125kg (275 lb) x 1, attempted 3 plate and failed at knees
Squat - 107.5kg (236.5 lb), 5x5
FBBP - 87.5kg (192.5 lb), 5x5 This felt awesome. Not sure if it was because I was using the higher bench again, or because I really had my form on point. I also did a few more warm-ups as singles before I got onto my working set. I've started using a wider foot stance too which feels more comfortable.
BBR - 87.5kg (192.5 lb), 5x5
BB OHP - 62.5kg (137.5 lb), 1x5, 1x4, 60kg (132 lb), 3x5 Bit disappointed I couldn't get the 5x5 on 62.5, ah well
Standing DB Curl - 18kg (39.6 lb), 3x8
Skull Crush - 40kg (88 lb), 1x1 Okay got one rep into this and really bad sharp pain in elbow, a lot worse than last week. This did not feel good so I stopped immediately.
Rollouts - 16.25kg (35.75 lb), 5x5
Close-Grip Bench - 60kg (132 lb), 2x8 Tried to find an alternative for triceps that didn't hurt my elbow, this was it. I'm still reluctant to do these regularly though because every time I've tried these in the past, I've ended up injuring my wrist. Left one is already playing up a lot so I'm going to try to move back to something else ASAP.

I was 78.6kg (172.92 lb) this morning after bowel release. I've upped the kcal quite a lot since last week when my strength was crappy, I hope the difference shows next week. Would like to get to at least 85kg (187 lb) this bulk so I can be content that I've actually made progress.

Seeya on Thurs.

[YeomenKek]

Hey it's been a while.

My gym is a bunch of bible bashers so they were completely closed over Easter. I had to go Tues/Weds/Thurs last week. Did heavy/heavy/light. I've been really crook these past two days, got a cyst in my ear that got infected. The entire left side of my head all the way down my neck really hurts and the whole area worsens if I Valsalva even a little, so gym wouldn't have really been an option even if it were open yesterday.

It's Tuesday now (02APR), and I'm on my second day of antibiotics. I've just popped the damn thing which was a huge relief but it's still really sore and I need painkillers to stop my head/neck hurting. Also the last time I went to the gym with a cyst it popped half through my first set of heavy squats so maybe I should just take this week as a deload.

My shins actually haven't been hurting as much/often as they were. Maybe because I didn't do lower body on Thurs which means it's been nearly a week. Would be another good reason to deload actually.

I'll post back later to say what I've done. Seeya.

[YeomenKek]

Ok I ended up going Mon and Tues. My original plan was not to do lower body but with my bone specialist appt. + NMisc competition finish coming up, I thought I'd wait for those two days. Regardless, my shins are feeling better.

Also, my old gym buddy has told me recently he's not as serious into training as he'd like to be. He works late and when he finishes sometimes he doesn't feel like soloing a sesh out. I said I'll start waiting for his shifts to finish, and we start doing a routine together to keep each other motivated. He's not a fan of long, full body so we started 5/3/1 4 day upper/lower split. I am trying to keep it high volume though for when I do eventually go back to full body.

So for the time being, I won't be doing ICF. However, I join a new gym in a week or two when I've hopefully seen the bone specialist by then. I'll see what he says in regards to squats/deads/resistance training in general and hopefully start back up on ICF because I'm really enjoying it.

Anyways:

Week 5, Meso 2

Tues:
OHP - 45kg (99), 1x5, 50kg (110), 1x5, 55kg (121), 1x9
FBBP - 60kg (132), 5x10
Overhead DB Tri Ext - 24kg (52.8), 5x10
DB Flyes - 14kg (30.8), 3x10
Lat Raise - 10kg (22), 3x10
Tri PD - 32.5kg (71.5), 3x10

Left elbow still giving trouble on tri movements, have to reduce ROM a bit to accommodate.

Weds:
Deadlift - 80kg, 1x5, 90kg (198), 1x5, 100kg (220), 1x8
Normally I would do a lower body movement like front squats here, but I wanted to keep the volume for lower body restricted to squat/DL until I see specialist
Barbell Row - 60kg (132), 5x10
Pullups - BW, 5x~10
Lat PD - 57kg (125.4), 3x10
Face Pull - 31kg (62), 3x10
DB Curl - 16kg (35.2), 3x10

Thurs I had off, it's Fri now and I'll be doing bench day today.

[foodpr0n]

Dude, you're the pizza master. fuk

[YeomenKek]

Dude, you're the pizza master. fuk

Thanks brah so glad you got me back into them! Here's my one from last night I posted in MEN but not here. Puttin the mince on top is awesome because it gets super crunchy and all the fat/oil drips down into the cheese yummy.

Just got back from session, went early because cleaners came over and it was awkward.

Fri:
FBBP - 60kg (132), 1x5, 70kg (154), 1x5, 80kg (176), 1x10
OHP - 45kg (99), 2x10, 40kg (88), 3x10
Tri PD - 32.5kg (71.5), 5x10
Cab Fly (felt like such a dikhead doing these) - 17.5kg (38.5), 3x10
Lat Raise - 10kg (22), 3x10
Close Grip hammer str - 42.5kg (93.5), 3x10

Tomorrow squat day + some back. Hooray!

[YeomenKek]

Sat:
Squat - 222kg (490 lb), 222kg (490 lb), 9 months later, 240kg (530 lb) notsrs
Squat - 80kg (176), 1x5, 90kg (198), 100kg (220), 1x8 (f) Shins hurt during this lol. Think I know what's causing the pain.
BBR - 60kg (132), 5x10
Cab Crunch - 30kg (66), 5x10
Chins - BW, 3x10
St DB Curl - 16kg (35.2), 3x10

Would usually do another lower body movement here but restricting to deads/squats until I see specialist/NMisc comp over.

Seeya Mon.

[YeomenKek]

Oops.

Week 6 (??), Meso 2

Mon:
FBBP - 70kg (154), 1x3, 80kg (176), 1x3, 90kg (198), 1x6
OHP - 42.5kg (93.5), 5x10
Tri PD - 32.5kg (71.5), 5x10
Cab Flyes - 17.5kg (38.5), 3x10
Lat Raise - 10kg (22), 3x10
CG Press Machine - 42.5kg (93.5), 3x10

Fuking left elbow still giving me ****.

Tues:
Deadlift - 80kg (176), 1x3, 95kg (209), 1x3, 105kg (231), 1x9
That was a very tiring set
Front Squat - 50kg (110), 5x10
Shin felt okay.
BBR - 60kg (132), 5x10
Lat PD - 57kg (125.4), 3x10
Face Pull - 31.5kg (69.3), 3x10
St DBC - 16kg (35.2), 3x10

Tomorrow off yay woo lucky because I have my one only huge 3.5 hr shift for the week. Thank god I'll be able to pay 40% of my weekly rent, car and phone bills. And I'll be able to pay for groceries, petrol and public transport with hopes and dreams. Which is great because there's plenty of hopes and dreams here in the land of fuking lollipops and rainbows.

Fuk work.

UNTIL THURSDAY. I will maintain this level of frustration until then for a heavy set.

[YeomenKek]

Oops so lazy.

Thurs:
OHP - 50kg (110), 1x3, 55kg (121), 1x3, 60kg (132), 1x8 V happy with that
FBBP - 60kg (132), 5x10
Behind neck DB ext - 24kg (52.8), 5x10
Lateral Raise - 10kg (22), 3x10
Pec Deck - ??, 3x10 No benches available, had to use stupid machine. Idn what weight.
Tri PD - 32.5kg (71.5)

Fri:
Squat - 80kg (176), 1x3, 95kg (209), 1x3, 105kg (231), 1x10 Was soooo happy with this. Felt strong as chit.
BBR - 60kg (132), 5x10
Cable Crunches - 38kg (83.6)
Front Squat - 50kg (110), 3x10
Lat PD - 57kg (125.4), 3x10
DB Curl - 16kg (35.2), 3x10

Think I'll deload next week (Week 7, Meso 2). Elbow hurting and I start new gym in 2 wks I wanna be fresh for it.

[mckenna12]

if anything this thread has inspired me to make a pizza pre beverages this week end.... come at me bazaar wholemeal!

[YeomenKek]

if anything this thread has inspired me to make a pizza pre beverages this week end.... come at me bazaar wholemeal!

Lol good stuff. Glad people are liking my pizzas. Mum keeps telling me to make her one but they are only for me muahaha.

I'm deloading this week, so not updating, next week I start new gym and getting back into it. Gonna scout out the gym for first week with 5/3/1 and see setup before I decide whether to continue with the program or revert to ICF full body. I also have my MRI on Tues for my legs, it going to take about 2hrs (wow). Lucky I'm not claustrophobic.

Here's my eats today (stolen from my MEN post)
'za (mandatory)



1384 kcal, 52g fat, 115g protein, 155g carb

Ice cream


1L Jelly


Family sized cake


Mixed together


1910 kcal, 43g fat, 24g protein, 355g carb

[YeomenKek]

Hey haven't updated in a while. This will be my final one. I'm not running ICF anymore as it doesn't fit my schedule (got a 2nd job, working +38hrs now + full time study hard to get those 2hr+ workouts in). I'll cliff this so it doesn't look like a wall of text.

-MRI show no stress fractures, Doctor commented likely due to taking so long to getting scans done

-Said another 6 wks physio then he'll consider surgery

-Really fuking frustrates me, I've done 100 wks+ of rehab/physio, I cannot by any stretch of the imagination see how someone with the intelligence to be in the medical field can honestly think an additional 6 will fix any and all problems I've ever had with my legs. Looking forward to 6 weeks of wasting my fuking time. Yes extremely mad.

-Gonna bulk for another month or two, then cut. Probs new log for that in same cliff style.

Thanks to those who followed and liked my pizza shots.

[kingjordan808]

What progression scheme do you use? Is it linear like Jason's novice program?