So I'm starting a Nutrition/Workout log. The plan is to bulk from mid/late July, until the end of March 2015, and then hopefully I can get away with an 8 week cut before summer. I'm about 165 right now, and the plan is to gain 2.5lbs a month so hopefully I end my bulk at about 185lbs. I'll be posting weekly updates for my major lifts...Barbell Bench Press, Barbell Row, Barbell Shoulder Press, and Barbell Squat. I'll also post some food shots as well as daily macronutrient intake from time to time.
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07-11-2014, 11:44 AM #1
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Caezar's Lean bulk with the Three B's (Beer, Burgers, and Burrittos)
Last edited by Caezar07; 07-12-2014 at 06:18 AM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-11-2014, 11:45 AM #2
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Split
Sunday - Delts/Traps/Bis
4x6 BB Shoulder Press
3x8 BB Incline Bench Press
3x8 Upright Row
3x10 DB Lateral Raise
3x10 DB Bicep Curl
Run 1 Mile
Tuesday - Legs/Back/Bis
4x6 Barbell Row
2x5 Deadlift*
3x8 Leg Press
3x8 Lat Pulldown
3x8 One-Arm DB Row
3x10 DB Bicep Curl
Thursday - Chest/Tris/Abs
4x5 BB Bench Press
3x8 DB Incline Bench Press
3x8 Weighted Dips
3x10 Lying Tricep Extension
2x15 Russian Twists
2x15 Decline Bench Crunches
Run 1 Mile
Saturday - Legs/Abs
4x5 BB Squat
2x8 BB Lunges
3x8 Leg Press
3x10 Leg Curls
2x15 Russian Twists
2x15 Decline Bench Crunches
*Deadlifts will be beltless and light. I will deadlift the weight that I plan on squatting that week.
Preparation and flexibility are key with diet or exercise, so I've prepared an alternative workout for weeks where I can only make it to the gym 3x due to holidays or vacations. This would combine my chest and legs workout.
Short Week - Legs/Chest
4x5 BB Squat
4x5 BB Bench Press
3x8 Leg Press
3x8 DB Incline Bench Press
2x15 Russian Twists
2x15 Decline Bench CrunchesLast edited by Caezar07; 07-13-2014 at 11:31 AM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-11-2014, 11:46 AM #3
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Nutrition/Supplements
I supplement with whey protein and creatine. I may have a multivitamin and fish oil every now and then if I remember.
I follow IIFYM so I eat what I want. I try to include fruit, veggies, and whole grains where I can. The only liquid calories I drink are whole milk, almond milk, water, beer(2-3 a week), tea with a bit of honey, or coffee with a bit of cream. I might start making shakes again if I get into the 3000 calorie range, but for now I'm sticking with whole foods.
Currently I'm reverse dieting up to maintenance. Next week I will be eating 2500 calories, and then starting the week after, I'll officially start my bulk and switch to the below. I am eating a little less carbs on my off days to encourage lean gains. I like cashews and peanuts so my fats are relatively high.
Workout Days
2800kCal
100F/300C/175P
Off Days
2600kCal
100F/250C/175P
I'm fairly loose with these macros. Truly, they will probably look more like this...
Calories +/- 25
Fat 85g minimum
Protein 165g minimum
Carbs 325g max on workout days, 275g max on off daysLast edited by Caezar07; 07-11-2014 at 11:57 AM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-11-2014, 05:50 PM #4
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Here's the progress from my last bulk and cut over about 11 months. The first pic is from late July 2013 at about 163lbs, and the second pic is from early July 2014 at about 165lbs.
Here's dinner for the day. Strip steak with roasted asparagus(lemon juice, salt, pepper, bit of butter), and baked sweet potato fries(salt, pepper, cinnamon, chili powder). Washed down with Yards Saison.
Totals for the day are 2275kCal, 85F/202C/180P. I know alcohol isn't carbs but as far as my macros, I count alcohol towards carbs.
Last edited by Caezar07; 07-11-2014 at 08:09 PM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-15-2014, 09:20 PM #5
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07-16-2014, 03:50 PM #6
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Thanks.
I keep drinking to a minimum, maybe 2 - 3 beers a week with select dinners and I just hydrate more than usual. Certain dinners like a good steak, burger, or bbq just aren't the same without a beer to wash them down. The calories from the beer won't be enough to crowd out my other macros.
http://www.t-nation.com/free_online_...e_to_alcohol_1Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-17-2014, 08:47 AM #7
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07-21-2014, 12:00 PM #8
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
How to approach progression
So my bulk has officially started and I weighed in sunday @ 166lbs. I spent last week eating at maintenance and tweaking my workout routine. I gained a pound or two of water weight.
I was going back and forth on which rowing movement to make my "heavy" pull exercise. I'm going with weighted pullups. My gym has chest supported t-bar rows, but I don't like their machine because my chest gets compressed from the heavy weight, encouraging me to lean back, keeping pressure on my stomach instead, but then my lower back gets strained from leaning back off of the pad.
I tried both pendlay rows and conventional barbell rows. I really like pendlay rows and found that I could lift more with pendlay vs. conventional because the pendlay rows were easier on my back than regular rows. I'm not going with pendlay rows either though because I feel that it's more of a power movement and I want hypertrophy. Conventional rows focus on hypertrophy, but they stress my lower back and I'd rather go easy on my lower back since I will be doing deadlifts the same day. So weighted pullups it is.
Here are my starting strength stats. Everything is in pounds obviously.
Squat 4x5 225
Bench Press 4x5 180
OHP 4x6 115
Pullup 4x6 BW*
Deadlift 2x6 245**
*I will try pyramid sets for weighted pullups tomorrow and give you a more accurate starting strength for that movement. I tried 1 set to failure last week and acheived 12 reps.
**I mentioned this in a previous post but I will not be deadlifting heavy. I will try to deadlift 110% of the weight that I am currently squatting. Pullups will be my heavy pull movement.
Progression
I'm not 100% sure yet how I'll go about progression. Right now, my plan is to add 1 rep after I can complete 4x5 (or 4x6 for OHP and pullups), and then once I can complete the 4 sets with the extra rep, I will add 5lbs to upper body exercises, or 10lbs to squat, and then remove the extra rep. So for example I am currently squatting 225 4x5. I will stay at this weight until I can do 225 4x6, and then I will change to 235 4x5. Does this seem doable?Last edited by Caezar07; 07-21-2014 at 06:20 PM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-23-2014, 06:11 PM #9
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Had a simple dinner. An omelette with egg whites, a couple whole eggs, mixed with cheddar, scallions, and crumbled bacon with some extra bacon on the side. Been shooting for 2600 calories with moderate carbs on off days, and 2900 calories on workout days. Haven't gained too much water weight yet. Been bouncing around from 166 to 167.
Oh and I finally tried pullups weighted. I did 4 sets, 7@BW, 7@20lbs, 6@20lbs, 6@20lbs. I think I'll start next week with 4x6@15lbs for weighted pullups.
Macros for this meal were
599kCal 38F/11C/53P
And macros for the day are
2580kCal 115F/222C/175P
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-23-2014, 06:35 PM #10
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07-23-2014, 08:07 PM #11
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
The pullups were actually yesterday, during my Pull/Legs workout. Today was an off day which is why I only went with 2600 calories. I'm hoping that I don't feel the need to change my workout anymore as far as the auxiliary movements. I really like the split and the primary movements I have setup, but I've been playing around with different rowing movements looking for whatever is easiest on my lower back. Right now I'm going with seated rows. Here is the split that I'm doing.
Sunday - Delts/Traps/Bis
Tuesday - Legs/Back/Bis
Thursday - Chest/Tris/Abs
Saturday - Legs/Abs
From Tuesday:
Last edited by Caezar07; 07-23-2014 at 08:14 PM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-23-2014, 08:10 PM #12
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07-23-2014, 08:39 PM #13
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
It's not exactly every other day...saturday and sunday are consecutive. I hate working out during the week because I'm exhausted from work and then I have to sit in traffic for 30 - 45 minutes each way on top of that, so I try to make the best of the time I have on weekends.
The considerations I made in my split are to work each body part 2x per week, except back I guess. Then I wanted to make sure I had 4 full days of rest for legs prior to my heavy squat day (Saturday). And I wanted to make sure my shoulders had 4 full days of rest prior to my my heavy bench press day(Thursday). Essentially, Sunday is my light push day, and Tuesday is my light legs days.
And I've been lifting for almost a year exactly...my first bulk was almost nine months where I gained 23lbs and I spent 3 months cutting...lost about 19lbs. I made some stupid mistakes during the beginning of my first bulk by doing mostly dumbbells and machines rather than barbell, so at least it wasn't a complete waste of time. I also stupidly sprained my wrist pretty badly way back in January I think, and it still bothers me and crackles sometimes.Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-24-2014, 07:26 PM #14
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Chest/Tricep day went great. I easily added the rep to my bench press and achieved 4x6. Next week I will be adding 5lbs and reverting back to 4x5. This is a good sign that my plan for progression will work, which is to complete 4x5, then 4x6, then add 5lbs and go back to 4x5 and so on...
Weighed in this morning at 166.8lbs
Macros for the day were:
2902kCal 110F/319C/167PRow from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-26-2014, 03:06 PM #15
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
So week 1 of my bulk is officially over. I weighed in this morning at 166.2 but I've been bouncing around as high as 166.8 (yes, I can track my weight that accurately...the secret is to only weigh yourself in the morning after taking a chit...if I don't take a chit in the morning for whatever reason, I simply don't track my weight that day). If I don't feel that I hit a solid 167lbs by next week, I may increase my calories a bit. Currently I'm taking in 2600 kCal on off days, 2900 kCal on workout days.
Here are my major lifts for this week along with my goal for next week. Weight increases are in bold.
Squat
Last Week: 225lbs 4 sets with reps of 5, 5, 5, 5
This Week: 225lbs 4 sets with reps of 6, 6, 6, 6
Next Week: 235lbs 4 sets with reps of 5
Bench Press
Last Week: 180lbs 4 sets with reps of 5, 5, 5, 5
This Week: 180lbs 4 sets with reps of 6, 6, 6, 6
Next Week: 185lbs 4 sets with reps of 5
Overhead Press
Last Week: 6x120lbs, 6x120lbs, 5x120lbs, 5x115lbs
This Week: 115lbs 4 sets with reps of 6, 6, 5, 5
Next Week: 115lbs 4 sets with reps of 6
Weighted Pullups
Last Week: N/A
This Week: 7x0lbs, 7x20lbs, 6x20lbs, 6x20lbs
Next Week: 20lbs 4 sets with reps of 7
Deadlift - 110% of my squat weight for the week
Last Week: 5x225lbs, 5x275lbs
This Week: 245lbs 2 sets with reps of 6, 6
Next Week: 255lbs 2 sets with reps of 6Last edited by Caezar07; 07-26-2014 at 03:13 PM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-26-2014, 03:37 PM #16
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07-26-2014, 06:38 PM #17
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Full Day of Eating
Thanks man. I see great gains in my future. My last bulk was not done with the most efficient plan as far as progression and routine design, and so I am very excited to see what I'm able to achieve this time around.
For breakfast I had some oatmeal with blueberries, a pb and fluff sandwich on wheat, and coffee with a little cream.
675kCal 24F/97C/22P
For a snack PWO I had a protein shake with a little whole milk, and peanuts.
445kCal 25F/20C/38P
Post Workout I had a wawa chicken cheese steak on wheat, no mayo, swiss cheese, hot peppers, sauteed onions, and roasted peppers.
800kCal 25F/93C/60P
For dinner I cooked a strip steak, sweet potato fries, asparagus(didn't count), and had a Yards Saison.
1003kCal 34F/120C/58P
Totals for the day were 2924kCal 108F/329C/178PRow from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-27-2014, 07:25 PM #18
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Had a burrito for dinner. This is from one of my favorite restaurants and it is only a block's walk away. It's a shame that I haven't had one in literally 4+ months due to my diet and because they can be hard to fit into a day's macros. I have no idea what the actual macros are in it so I used chipotle's nutrition calculator with the same ingredients but doubled up on beans, then I rounded it up 70 calories and added some extra fats and carbs. Oh well. Macros for the day were 2903kCal 105F/311C/172P.
It's a burrito with carnitas, beans, rice, sour cream, lettuce, tomato, onion, cheese, and tomatillo sauce.
~1250kCal 52F/135C/58P
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-27-2014, 08:24 PM #19
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07-29-2014, 06:37 PM #20
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Today's Back/Leg workout went well. I tried cable face pulls with the technique in the video below. I think they work pretty well when you focus on the contraction from pointing your elbows back and rotating your fists back.
I also got a new food scale. One of the rubber feet on my current scale disappeared and so now it wobbles. I got this one.
http://amzn.com/B003MSZBSI
Macros for the day were 2846kCal 122F/281C/170P
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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07-30-2014, 06:07 PM #21
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Made some whole wheat oatmeal raisin scones I'm not into making "protein" pancakes, or "protein" waffles or stuff like that. I'd rather just make regular tasty things and fit them into my macros. My off day macros including one of these scones were 2627kCal 128F/205C/174P.
This recipe makes 8 scones and the macros for each are:
253kCal 10F/35C/6P
Mix
1 cup all-purpose flour
3/4 cup whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
2 tbsp sugar
1/2 tsp salt
Grate and Mix In:
6 tbsp butter
Mix In:
3/4 cup buttermilk
1 egg
1/2 cup oats
1/2 cup raisins
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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08-02-2014, 03:10 PM #22
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Here's my weekly update. It's nice to be gaining solid strength again after plateauing on strength for so long during my cut.
For next week, weight or rep increases are in bold. As a reminder, my plan for progression is to first add 1 rep, then remove the rep and add weight. Initially I am adding 5lbs to bench or OHP, 10lbs to squat, and 2.5lbs to weighted pullups.
Squat: 4x5-6
-2: 225lbs 4 sets with reps of 5, 5, 5, 5
-1: 225lbs 4 sets with reps of 6, 6, 6, 6
-0: 235lbs 4 sets with reps of 5, 5, 5, 5
+1: 235lbs 4 sets of six
Bench Press: 4x5-6
-2: 180lbs 4 sets with reps of 5, 5, 5, 5
-1: 180lbs 4 sets with reps of 6, 6, 6, 6
-0: 185lbs 4 sets with reps of 5, 5, 5, 5
+1: 185lbs 4 sets of six
Overhead Press: 4x6-7
-2: 6x120lbs, 6x120lbs, 5x120lbs, 5x115lbs
-1: 115lbs 4 sets with reps of 6, 6, 5, 5
-0: 115lbs 4 sets with reps of 6, 6, 6, 6
+1: 115lbs 4 sets of seven
Weighted Pullups: 4x6-7
-2: N/A
-1: 7x0lbs, 7x20lbs, 6x20lbs, 6x20lbs
-0: 15lbs 4 sets with reps of 7, 7, 7, 7
+1: 17.5lbs 4 sets of 6
Deadlift: 4x6 - 110% of my squat weight for the week
-2: 5x225lbs, 5x275lbs
-1: 245lbs 2 sets with reps of 6, 6
-0: 255lbs 2 sets with reps of 6, 6
+1: 255lbs 2 sets with reps of 6
-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goals for next weekLast edited by Caezar07; 08-02-2014 at 03:15 PM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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08-03-2014, 12:25 PM #23
- Join Date: Jul 2008
- Location: Chicago, Illinois, United States
- Posts: 10,607
- Rep Power: 4499
2.5lbs a month seems like a decent idea. Surely some will be fat but most will hopefully be muscle. One day I'll get back to bulking like you.
"Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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08-06-2014, 08:06 PM #24
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Yeah I'm hoping that this will be my last bulk. My overall goal as far as physique would be 175lbs at 10-12% body fat. I will take this bulk up to as far as 190 if I think it's needed to be able to reach my goal. I want to have a fully developed and proportional physique, but I don't want to get much bigger beyond that. I'd hate to have to eat 3000+ calories just to maintain my size, and I don't want to be big enough to the point where it shows through my clothes.
I tried standing OHP with a barbell this week (I normally do them seated) and I really didn't like them. I think I am going to remove incline barbell bench and add seated dumbbell OHP to my shoulder/bicep day routine. It looks like this right now:
4x5 Seated BB OHP
3x8 Incline BB Bench
3x8 EZ-Bar Upright Rows
3x10 Lateral Raises
3x10 Alternating DB Bicep CurlsRow from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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08-06-2014, 08:15 PM #25
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08-07-2014, 07:15 AM #26
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08-09-2014, 06:20 PM #27
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Week 3
Diet Update
-I BBQ'd today and smoked a 8.5lb pork shoulder for TEN HOURS. It took forever but it was well worth it. I was so busy eating that I didn't have any time for pics. I will be eating leftover for days so I will post some pics tomorrow probably. Even though I enjoyed BBQ and a couple beers, I only screwed my macros up by 100 calories from having a regular beer instead of a light beer. I clocked in at about 3050 calories when I was really shooting for 2950.
-My weight is trending at about 167.3 right now so that's about 1.3lbs gained in 3 weeks. So I am slightly behind with my goal of about 2.25 - 2.33lbs per month. I have increased my calories a bit but I will probably increase them a bit more very soon. Right now I'm shooting for 2650 on off days, 2950 on workout days.
-I have cut artificial sweeteners completely out of my diet, except for the one tub of protein powder I have left. It may last me another month or something, but afterwards, I will be cutting protein powder from my diet and rely on whole foods. I have some BCAAs left from when I was cutting so I may start taking them again in place of protein powder. I will probably also reduce my protein consumption to about 150g a day.
Lifting Update
For next week, weight or rep increases are in bold. As a reminder, my plan for progression is to first add 1 rep, then remove the rep and add weight. I am adding weight in increments of 10lbs to squat, 5lbs to bench, deadlift, or OHP, and 2.5lbs to weighted pullups. If I fail two weeks in a row, I will revert back to my previous weight and rep amount, and then progress from there.
Notes for this week
*I FAILED on bench press. No biggie, it was only by one rep and I didn't have a spotter. I have no doubt that I will succeed next week.
*I experimented with OHP and tried them standing. This was a mistake. I will be going back to seated OHP.
*I am feeling more confident with the volume of my deadlifts. I initially was staying pretty light with them and not focusing on progression because I was worried that my lower back would get too sore or that I'd fry my CNS. I'm not finding this to be the case with only two sets of deadlifts. I will start to progress them very slowly with 5lb increments every week.
*The weighted pullups felt really easy so I skipped a cycle and went for 4x7 instead of the planned 4x6.
Squat: 4x5-6
-2: 225lbs 4 sets with reps of 6, 6, 6, 6
-1: 235lbs 4 sets with reps of 5, 5, 5, 5
-0: 235lbs 4 sets with reps of 6, 6, 6, 6
+1: 245lbs 4 sets with reps of five
Bench Press: 4x5-6
-2: 180lbs 4 sets with reps of 6, 6, 6, 6
-1: 185lbs 4 sets with reps of 5, 5, 5, 5
-0: 185lbs 4 sets with reps of 6, 6, 6, 5 - Fail
+1: 185lbs 4 sets of six
Overhead Press: 4x6-7
-2: 115lbs 4 sets with reps of 6, 6, 5, 5
-1: 115lbs 4 sets with reps of 6, 6, 6, 6
-0: Experimented with stand OHP. It went terribly - Fail
-1: 115lbs 4 sets with reps of seven
Weighted Pullups: 4x6-7
-2: 7x0lbs, 7x20lbs, 6x20lbs, 6x20lbs
-1: 15lbs 4 sets with reps of 7, 7, 7, 7
-0: 17.5lbs 4 sets with reps of 7, 7, 7, 7
+1: 20lbs 4 sets with reps of 6, 6, 6, 6
Deadlift: 2x6
-2: 245lbs 2 sets with reps of 6, 6
-1: 255lbs 2 sets with reps of 6, 6
-0: 255lbs 2 sets with reps of 6, 7
+1: 260lbs 2 sets with of 6
-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goals for next weekLast edited by Caezar07; 08-10-2014 at 08:40 AM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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08-10-2014, 05:30 PM #28
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Heated up some pulled pork from yesterday with some jalapenos and swiss. The pork was smoked for 10 hours in my charcoal smoker with some apple and hickory wood. Served it on a toasted bun with fresh homemade coleslaw. I also made some fresh cut baked sweet potato fries. I had previously been buying bagged sweet potato fries, but I think I'll stick with cutting them fresh from now on.
Today's macros clocked in at 2904kCal 85F/360C/177P. Weighed in this morning at 167.6lbs.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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08-10-2014, 07:40 PM #29
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08-14-2014, 07:24 PM #30
- Join Date: Jul 2013
- Location: Pennsylvania, United States
- Age: 34
- Posts: 874
- Rep Power: 523
Too much volume???
Thanks More to come, I think I'll be making homemade pizza this weekend.
So I am starting to stall on bench and OHP. I think that I may have too much shoulder volume. Right now I have a Shoulders/Biceps day on Sunday, and a Chest/Abs day on Thursday. Obviously shoulders will overlap onto my Chest day so I think I may be overdoing it on the delts. I also got some pain in my elbow today when benching.
My remedy right now is to increase the weight of my warm-up sets, and to make my "Chest" day much more chest focused and to try and take some delt/tricep action out of the mix. On my Chest/Abs day I will be swapping out Weighted Dips and doing Decline Dumbbell Bench Press instead. I will also be taking out Dumbbell Incline Bench and replacing them with Dumbbell Chest Flyes at a small incline.
As far as my warm-up sets, sometimes I warm up with pretty light weight, for fear that I might take some strength out of my muscles for the work sets. For example, on a typical chest day I would do 2x8 with just the bar, and then 1x8 @ 65lbs before jumping into my first working set at 185lbs. I will start doing warm-ups with 50% weight on my bench, OHP, squat, and deadlift.Last edited by Caezar07; 08-14-2014 at 07:47 PM.
Row from the floor.
Eat the damned yolk.
"When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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