Shoulders are my most frustrating body part. Seems no matter what I do they just don't grow.
Arms today:
CGBP - 4*4,4,3,3 - 90lbs
Chins - 4*5,4,4,4
Tri Press with rope - 3*8,6,6
BB Curl - 3*8,6,6
Skulls - 3*12
Machine Curls - 3*12,12,10
OH Ext - 1*20
Hammers - 1*20
I did some cardio after - 20 min on the stepmill.
So I think its time to cut some chub.....can't handle feeling like a tubba lard any longer. Feb 1st - game on.
|
Thread: Ms_Mac's Bulking Experiment
-
01-21-2016, 04:58 PM #841
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Jan 21st 2016
-
01-21-2016, 05:17 PM #842
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
I wish I could tell you the shoulder secrets, well I could I knew what they were. I usually do clean and push press + face pulls, but that's because I like them. I can't say if they're the best shoulder builders by any means.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
-
01-22-2016, 05:18 PM #843
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Jan 22nd 2016
I have tried everything.....i honestly think at some point genetics come into play. I've been training for 20+ yrs. If I don't have boulders by now it ain't gonna happen. C'est la vie.
Leg Day Torture today:
BB Squat - 4*5,5,5,4 - 135lbs ss with BB Calf Raise - 3*20 - 135lbs
Sumos - 4*5 - 155lbs
Leg Press - 4*8,6,6,6 - 540lbs
SLDL - 4*8,6,6,6 - 135lbs
Leg Ext - 3*15,12,10 - 50lbs
Leg Curl - 3*10 - 60lbs
Butt machine - 3*20,20,15 - 90lbs
Goblets - 2*20
Done! Earned my wine tonight.
-
01-27-2016, 11:39 AM #844
-
-
01-27-2016, 04:58 PM #845
-
01-27-2016, 05:06 PM #846
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Jan 25-27th 2016
Laptop was out of commission for a couple of days so I have a few days to post.
Mon - Chest Day
Bench - 4*4 - 115lbs
Incline Bench - 4*8,6,6,6 - 95lbs
Machine Press - 4*10,10,8,8 - 85lbs
DB Incline - 3*11,10,9 - 40lbs
DB Fly - 3*12,10,9 - 30lbs
DB Bench - 2*20 - 30lbs
Tues - Back Day
BB Row - 4*5,5,4,4 - 130lbs
Cable pulldown - 4*8,6,5,5 - 90lbs
Reverse pulldown - 4*10,10,8,8 - 80lbs
KB one arm row - 2*10,8 - 40lbs, 1*10- 35lbs
Low Row - 3*12 - 80lbs
Hypers - 3*15,12,12
BB Row - 2*20 -60lbs
Cardio - stepmill torture for 20 min.
Wed - Shoulders
Bradfords - 4*5,5,4,4 - 55lbs
Standing DB OHP - 4*8,8,7,7 - 27.5
Arnolds - 4*10,10,9,8 - 25lbs
DB Side Lateral - 3*10,10,8 - 17.5lbs
Bent fly - 3*12 - 22.5lbs
Cable upright row - 3*15 - 20lbs
Front Raise - 2*20 - 12.5lbs
-
01-28-2016, 05:06 AM #847
-
01-29-2016, 04:01 PM #848
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Jan 28th and Jan 29th 2016
Bradford Press - http://www.bodybuilding.com/exercise...bradford-press
Trust me - took FOREVER to break 100 on my bench. You'll get there.
Thurs - Arms and cardio
CGBP - 4*5,3,3,3 - 90lbs
Chins - 4*5,5,4,4
Tri Press - 2*8,5 - 30lbs, 1*8 - 25lbs
Cable Curl - 3*8 - 30lbs
Skulls - 3*12,10,10 - 45lbs
OH Ext - 1*20 - 27.5lbs
Hammers - 2*20 - 15lbs
Post cardio - thought I'd try running laps today. This is how it went down:
Ran\slog - 7 laps
walk - 2 laps
Slog - 7 laps
walk - 2 laps
Slog - 7 laps
walk - 3 laps
4Km total - 24:20
Today - LEGS.
Squats - 4*5 - 135lbs
Sumos - 5*1 - 165lbs
SLDL - 4*8,8,6,6 - 135lbs
Leg Curl - 3*12 - 60lbs
Leg Press - 4*8,8,6,6 - 540lbs
Leg Ext - 3*12,11,10 - 55lbs
Goblets - 1*20 - 35lbs
KB DL - 1*20 - 70lbs
And done! Taking the weekend to indulge in all my favorite eats. Monday is D day.
-
-
02-01-2016, 05:18 PM #849
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 1st 2016
D DAY! Starting weight - 136lbs..
Changed my program slightly - doing a 4 day Power Muscle Burn with a couple of tweaks...
Chest and Bi's today:
Bench - 5*4,4,3,3,3 - 115lbs
Incline Bench - 4*8,8,6,6 - 95lbs
DB Bench - 4*12,12,12,10 - 40lbs
DB Flies - 2*20 - 20lbs
Chins - 3*4,3,3
Cross Body Curl - 2*5 - 30lbs, 1*8 - 25lbs
BB Preachers - 1*30 - 20lbs, 1*20 - 30lbs
Cardio - 20 min on the stepmill..
-
02-02-2016, 04:02 PM #850
-
02-02-2016, 04:25 PM #851
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
Does your gym not have other machines?
I hide from cardio like it's the plague. Doing it reminds me how out of shape I am.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
-
02-03-2016, 05:13 PM #852
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 3rd 2016
We do - they all equally as boring! I hate machines with the exception of the treadmill for sprints and the stepmill. I used the stepmill the day before, so I just was looking to switch it up and not do the same thing 2 days in a row.
Today was a cardio only day and I did barbell complexes. I have never done these before and let me tell ya, my ass was royally kicked!
40lb bar - 6 reps:
BB Row
SLDL
Conventional DL
Hang Clean
OHP
Back Squat
Good Mornings
10 rounds - took 17 min, not including rest time. Probably 1 min or so between rounds. Finished with 10 min on the stairmaster and a 10 walk around the track.
-
-
02-03-2016, 05:29 PM #853
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
10 rounds? I'm usually done after 6.
Yeah, I try to avoid machines too, but sometimes I do tabata sprints on the spin bike, and by sometimes I mean, I probably haven't done them since November, eh.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
-
02-04-2016, 05:17 PM #854
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 4th 2016
My bar was pretty light - I think I will use a 50 next time.
Today was shoulders and abs:
Bradfords - 5*5 - 50lbs
Seated OHP - 4*8 - 30lbs
BB Front Raise - 4*12,12,10,10 - 30lbs
Side Lateral - 2*25 - 10lbs
Hanging Legs - 4*12,10,10,10
Plate Twist - 4*12 - 10lbs
Ab Machine - 1*20 - 30lbs, 1*20 - 35lbs, 1*20 - 40lbs, 1*15 - 45lbs
Cardio - ran for 20 min on the treadmill - 4 min at 6mph, 1 min at 4mph - repeat 3 more times.
So I just realized that the burnout sets on this program are supposed to be 2*40 - not 2*20 as I have been doing. OOPS!
-
02-05-2016, 05:20 PM #855
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 5th 2016
No school due to a snow storm so I had to work out at home and it was leg day. I hate training legs at home - I don't have a leg press.
Sumos - 5*3,3,1,1,1 - 165
SLDL - 4*8,8,7,6 - 135
Squat - 5*5,5,4,5,3 - 135
Front Squat - 4*8 - 70
Leg Curl - 4*12
Leg Ext - 4*12
Calf Raise - 4*30
Unplanned cardio - 45 min of snow shovelling and its still coming down.
-
02-07-2016, 08:28 PM #856
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7210
My unplanned cardio on Friday was mitigated when a super nice guy who was out plowing spontaneously did 70% of my driveway for me. Restored my waning faith in humanity. I still got really pissed however that with the shoveling I did do, my stupid Fitbit Charge HR only gave me 8 "active minutes." Then I lied to myself and said it's because I'm in SUCH GOOD SHAPE that shoveling doesn't raise my heartrate
"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
..............................................................................
Team Cookies Give You Superpowers
...............................................................................
For the lulz and an occasional intelligent thought, plus pics:
http://musclemilkisnotaeuphemism.blogspot.com/
-
-
02-08-2016, 04:04 PM #857
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 8th 2016
That is one reason why I refuse to wear one of those activity trackers. Pretty unaccurate and really - just another number that I would rather not worry about and obsess over. Awesome that someone plowed for you. I did it all! The good thing is I only have a small driveway..
Today was chest and bi's:
Bench - 5*5!!!! - 115lbs. Finally got all sets for 5 reps. 120 next week baby!
Incline Bench - 4*8,8,7,6 - 95
DB Bench - 4*10,8,6,6 - 45
Flies - 2*40 - 20
Chins - 3*4,4,3
Cross body curls - 1*8 - 25, 1*8 - 20lbs - my bicep was really bothering me here, so I switched to a set of hammers -*10 - 20
BB Preacher Curl - 1*40 - 20lbs
Cardio - 20 min on the treadmill, 4 mph and 5 min at 5% and 15 min at 8%
-
02-10-2016, 05:06 PM #858
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 9th and 10th 2016
Yesterday was a storm day - no school - so I had to train at home - Back and Tri's:
BB Row - 5*3
Cable Pulldown - 4*8
Seated Row - 4*12
Straight Arm Pulldown - 2*40 - OUCH!
CGBP - 3*5
Tri Press - 3*10
Skulls - 1*30
Cardio - snow shovelling.
Today was just a cardio day - ran a slow 3.65 miles in 40 min.
-
02-11-2016, 05:04 PM #859
-
02-13-2016, 05:52 PM #860
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 12th 2016
Leg Day again:
Sumos
3*5 - 165
1*2 - 175
1*1 - 185 - took my chances and just had to try my max. Before surgery my 1rm was 195 - so I'm gettin' there
Squats
5*6,6,5,5,4 - 135 - my squat still sucks.....must I do these??? I hate them so bad!
SLDL
4*8,8,8,5 - 135
Leg Press
4*4 - 630
Leg Curl
4*8,8,8,6 - 65
Leg Ext
4*10,8,8,8 - 55
Calf Machine
4*20 - 90 - still not feeling right with my toe on these
The burnout 40 rep sets - NOPE
Weight as of this morning - end of week 2 - 135lbs. So down 1 pound in 2 weeks. I got lottsa time and I have only cut cals to 2000 and added only 20 min cardio 3 times per week and one longer session of 40 min. I just found out we are going away on vacation the 2nd week of March so that will hamper this cut a bit. I refuse to diet while on vacay..
-
-
02-17-2016, 04:44 PM #861
-
02-17-2016, 04:50 PM #862
-
02-19-2016, 02:58 PM #863
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 18th and 19th 2016
This is nothing compared to last year.....last year there were 21 !!!!! snow days! This year there have only been 3, and just so happened that 2 of them were 2 Tuesdays in a row. I live n the East Coast of Canada.....most people really believe we live in igloos.
Yesterday I trained shoulders and did 20 min treadmill incline for cardio.
Today was leg day - highlight of today was a 200lb sumo deadlift for 1 rep. It was not at all pretty but I did it!
-
02-19-2016, 03:03 PM #864
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
-
-
02-22-2016, 05:14 PM #865
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 22nd 2016
No days were made up.......teachers are all unionized here...no way they were gonna work over summer.
Sumo is my favorite! I do conventional once in a while to change up, but I always come back to sumos.
Chest and Bi's today - dropped the burnout sets. Hate 'em!
Bench
5*5,5,4,3,3 - 115lbs
1*3 - 120lbs
Incline Bench
5*8,7,6,4,4 - 95lbs
DB Bench
1*8 - 45lbs
1*8 - 40lbs
1*10 - 35lbs
1*12 - 30lbs
1*15 - 25lbs
Chins
4*4,3,3,3
Hammers
1*10 -22.5lbs
1*12 - 20lbs
1*15 - 17.5lbs
1*20 - 15lbs
Cardio - 20 min on the stairmaster..
-
02-25-2016, 05:15 PM #866
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 23-25th 2016
Tues was back and tri's:
BB Row - 5*3,3,3,3,2 - 135lbs
Cable Pulldown - 5*8,7,6,5,5 - 90lbs
Seated Row -
1*10- 70lbs
1*12 - 60lbs
1*15 - 50lbs
1*20 - 40lbs
1*25 - 30lbs
CGBP - 3*4,4,2 - 90lbs, 1*4 - 85lbs
Tri Rope Press:
1*7 - 30lbs
1*10 - 25lbs
1*11 - 20lbs
1*12 - 15lbs
1*15 - 10lbs
Wed - cardio only day - ran 4 miles on the treaddie in 41:30
Today - Shoulders and abs:
Bradfords - 5*5,6,6,5,5 - 45lbs
Machine Press - 5*8 - 70lbs
Scare Crows - 5*10,10,10,8,8 - 15lbs
DB Shrugs:
1*10 - 40lbs
1*10 - 35lbs
1*12 - 30lbs
1*15 - 25lbs
1*20 - 20lbs
Lying Leg raise - 3*20
DB Side Bend - 3*20 - 20lbs
Cardio - Stepmill 20 min
So I now have a bum right elbow and a bum left bicep....grrrrrr. Hindering what I really want to lift. GRRRRR!!.
-
03-02-2016, 12:16 PM #867
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Feb 29th, March 1 and 2nd 2016
A bit behind here.
Monday - Chest and Bi;s:
Bench - 5*1,2,1,1,1 - 120lbs
Incline Bench - 5*8,8,6,5,5 - 95lbs
Machine Bench: 90lbs*8, 85*8, 80*8, 75*8, 70*12, 60*12
Chins - 4*3
Hammers: 25lbs*12, 22.5*12, 20*15, 17.5*15
Cardio - 20 min on the stepmill
Tues - Back and Tri"s:
BB Row - 5*4,4,3,3,3 - 135lbs
Cable Pulldown - 90lbs*6, 80lbs*8,8,6, 70lbs*8
Seated Row: 80*8, 70*10, 60*12, 50*15, 40*20
Tri Rope:
30*8,7
25*10,8
20*12,12
15*15,15
Elbow has really been an issue so trying to work around it. Some things are just a no go - CGBP being a big no no....grrr
Today - 40 min on the treadmill, started out this was going to be a 4 mile run. But I just canèt seem to get back into running at all. Hate every minute of it. So I did ladder inclines instead. 3 miles total in 45 min. Afterwards I just felt like lifting......so I did shoulders:
Bradfords - 5*6,6,5,5,5 - 45lbs
Machine OHP - 5*8,8,6,6,6 - 80lbs
Scarecrows - 3*12,10,10 - 15lbs - elbow was screaming here so I cut it from 5 sets to 3
Shrugs - 45*8, 40*10, 35*12, 30*15, 25*20
So I am really not liking cardio at all. And weight is still hovering around 134lbs, despite being in a deficit and adding some cardio. So change of plan - after vacay next week where I will either deload or rest completely ( and not count a damn thing and eat and drink to my hearts content ), I am going to go back to lifting 5 days and drop cardio. I will leave cals where they are for a couple of weeks, just to see what happens.
-
03-13-2016, 04:02 PM #868
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
March 13th 2016
Back from vacay where my main food groups were booze, fat, sugar and bacon......NOT stepping on that rude random number generator for 2 weeks.
Got new runners while I was away so today I wanted to test them out. Did a quick 1\2 hour treadmill run:
5 min @6mph
1 min @8mph, 1 min @4mph *10
6 min @6mph
Total time - 31 min
Total distance - 5K
Starting a 2 a day program tomorrow. I have run it before and really liked it so lets do it again, shall we?
-
-
03-19-2016, 04:34 PM #869
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8178
Double Split Training Week 1 Day 1 - 5 March 14 -18th 2016
Week 1 in the books!
Mon - Back
AM workout:
BB Row - 6*3 - 135lbs
Pulldowns - 6*6,5,4,4,4,4 - 90lbs
Machine 1 arm row - 6*10 - 50lbs
PM:
Reverse Pulldown - 3*10 - 60lbs
Cable Row - 3*10 - 60lbs
1 arm row - 3*15 - 30lbs
BB Row - 3*15,13,12 - 60lbs
Tues - Chest
AM:
Bench - 6*2,2,2,2,2,1 - 120lbs
DB incline - 2*8,0 - 45lbs (couldn;t get them up for 2nd set) 4*8 - 40lbs
Machine Bench - 6*8,8,8,6,6,6 - 90lbs
PM:
Incline - 3*10,10,8 - 80lbs
Decline - 3*12 - 70lbs
DB Bench - 3*12 - 30lbs
Flies - 3*15 - 20lbs
Wed - Arms and cardio
AM:
BB Curl - 3*8 - 50lbs
CGBP - 3*8 - 70lbs
DB Preachers - 3*10,10,8 - 20lbs
Tri Press Machine - 3*10,10,8 - 75lbs each side
Cable Curl - 1*10 - 20lbs, 2*10 - 25lbs
Skulls - 3*10,10,8 - 45lbs
Cardio - 5K treadmill run - 33:10
PM:
DB Curl - 3*10,10,8 - 25lbs
Tri Press - 3*10 - 20lbs
Seated Incline Curl - 1*12 - 20lbs, 2*15 - 15lbs
OH Ext - 3*15,12,10 - 30lbs
Thurs - Legs
AM:
Squats - 5*5,5,5,3,3 - 135lbs
Sumos - 5*1 - 175lbs
SLDL - 5*8,8,6,6,6 - 135ls
Leg Press - 5*3,3,2,2,2 - 700lbs!!!!
DB Calf Raise - 3*12 - 60lbs
PM:
Goblets - 3*10 - 35lbs
Good Mornings - 3*10 - 50lbs
Leg Curl - 1*15 - 25lbs, 2*15,12 - 30lbs
Fri - Shoulders
AM:
OHP - 6*6 - 50lbs
Seated one arm press - 6*10 - 22.5lbs
Bradfords - 6*10,10,10,8,8,8 - 30lbs
PM:
Plate Raise - 3*10 -25lbs
Side Lateral - 3*12 - 15lbs
Bent Fly - 3*12,12,10 -25lbs
Upright Cable Row - 3*12
****elbow was really hurting by the time this workout was done. Think its time for some physio.
Weight - 133.8lbs this morning. Down 1 lb from post vacay weight so I'll take it.
-
03-19-2016, 04:55 PM #870
Similar Threads
-
First time BULKERS apply here ;)
By brandibopeep in forum Female BodybuildingReplies: 9896Last Post: 07-04-2019, 06:26 AM -
This Is It -- Bring On The Muscle
By -H- in forum JournalingReplies: 2213Last Post: 10-09-2012, 12:38 PM
Bookmarks