Log of a permabulker

[hmenen]

Thought I should make a log, 1 year of bulking I've gone from
Lift|before|current
Bench|45x1|72.5x10
Squat|30x1|90x10
Deadlift|80x1|150x5

Last time I lifted
Bench
75x7 (missed 8, wanted 10)
75x5
Close grip pause 70x1
Something was off

Deadlift
WU singles
60, 80, 100, 120, 140
Goal was 160x3, couldn't even break it off the ground

Box squats
Sets of 6 with
60,70,80,90,100x6 PR

front squats
Sets of 8 with
20,30,40,50,60x2(dropped the bar on 3 .) PR

Bench dips sets of 10
Me,10,20,30,35PR

Barbell row
Sets of 10 I think
60,70,80,90,100, (cheating on the last couple sets)

NEXT is
75x10 Bench
105x? BS
60x5-8FS
DL 140x2x5

[hmenen]

Also, I measured my arms last night after doing some curls and they were 16", which is cool since one of my goals this year was 16" arms

[hmenen]

Today's workout;

Deadlifts first(I usually do them after benching)
140x2x5 easy

Bench
75x8 missed 9 ugly PR (misgrooved last few reps)
75x7 ugly again

Squat
85x7
85x5
Disgusting form, ditching back squats for a while and focussing on front and box squats

Bench dips
Sets of 10 with
Me, 10, 20, 30, then 40x6 PR had more

Leg press
Sets of 7 with
1,2,3 plates per side. Then 4ppsx2x4 PR(could have done more but quads cramped?)

Fluff work

Notes: stop back squatting till 2plate front squat and 3 plate box squat, then come back to them, to strengthen quads and fix form

Main accessory lifts to do at least once per week
Deadlift workout:
Box squat
Good morning

Squat workout:
Front squat
Leg press

Bench accessories:
Bench dips
Shoulder press

[hmenen]

While experimenting with squat form i must've hurt myself. anyways my right knee hurts like hell, praying its not serious, the right side of my coccyx and right ankle are bothering me
wont be doing any lower training until its better, no deadlifts :'(
time to get strong on bench!!

[hmenen]

Pretty fun workout, tried to stay off my feet

Flat barbell bench not using all of the leg drive I could/ not a huge arch
77.5x5 (pretty easy could've ground out a couple more) PR using this weight
77.5x3
77.5x2
77.5x3
77.5x3
77.5x3

Hit the hooks a few times, some reps were weird. The goal was 20 reps total with 77.5 and I thought I did that. Derp/10 Maths

Incline bench
50x8 PR
60x3, 4th rep ass came up PR
50x10 PR
40x10
30x15 paused close grip
20x20 paused close grip

Tbar chest supported row never done before
(Plates)
0.5x10
1x10
1.5x10
2x10
2.5x6
3x6
1x15 slow

V bar pull down
Sets of 8 with (hole on stack)
2nd, 4th then 6thx5 and 7thx3

Strict form barbell curl
30x5x5

Barbell Shrugs 130x6 poor form PR (done 130x12 on smith however)

Static holds for time 70kg x 31secs

Face pulls 6th hole down x 8

NEXT I will get a rep PR with 77.5 on bench 7-9
Notes:
Also don't want to jump to conclusions but my knee feels BETTER, not recovered though.
I like incline bench also

[hmenen]

Just arm wrestled my dad, beat him on the left!! PR
Now for the right, I will beat him before I turn 17!

[mufc1234]

In on this . Good luck mate but are the weights in pounds or kilograms? I feel like a mix of them is being used. Confusing me a little.

[hmenen]

In on this . Good luck mate but are the weights in pounds or kilograms? I feel like a mix of them is being used. Confusing me a little.

Sorry, yeah I put the ones in my sig in pounds since I figure most of the posters here are in the US. I log my weights in kg because that's what I use and I'm too lazy to convert all the kg to lbs. if anyone's unaware, a kilo is about 2.2lbs. And thanks!

EDIT: it's all in kg

[hmenen]

I've never been good at ohp, my best is probably somewhere around 40kg Ik, especially compared to my bench it's awful, it's not my shoulders though as I can seated military press 55kg for reps. I neglected my ohp because I was bad at it and the progression was so slow. Tomorrow I'm gonna start 531 for my ohp and add 5kg per 4week training cycle.

[hmenen]

I've never been good at ohp, my best is probably somewhere around 40kg Ik, especially compared to my bench it's awful, it's not my shoulders though as I can seated military press 55kg for reps. I neglected my ohp because I was bad at it and the progression was so slow. Tomorrow I'm gonna start 531 for my ohp and add 5kg per 4week training cycle.

EDIT:
45kg1RM CYCLE
Week 1
25x5
30x5
35x5+
Week 2
27.5x3
32.5x3
37.5x3+
Week 3
30x5
35x3
40x1+

[hmenen]

Today was another upper day, my knee feels pretty good and I should be good for squats and lower training next week. I either overslept or I'm still thrashed from that last workout's volume, aka I felt tired and slow today

Bench press
77.5x6 PR worst cheating imaginable, could've done this with good form if I wasn't so beat imo
77.5x3
77.5x2
77.5x3

OHP
25x5
30x5
35x6 (missed 7)

Incline
50x8 CGPaused PR
55x9 PR
Back off sets

Chest supported row (plates)
2.75x12 PR
2.75x 10
2x10
1x20

Strict Barbell curl
32.5x5x5

Face pulls
6th hole x 10 PR

Rear delt pec deck thing
10x10 second hole down


Notes: felt tired
Next workout I'm gonna start pause bench as the primary chest movement, removing tng and cut out the bounce. I can probably pause 70x10 so that's where I'll start, adding weight every session

EDIT: I KNOW WHY MY BENCH WAS SO BAD!!! I setup too far back so I kept grinding the bar on the hooks, and when I unracker I just remembered that one side came unracker and the other didn't and like an idiot I did the set instead of reracking and resetting. Now I don't feel so bad but still disappointed

[hmenen]

I would probably progress faster if I had a set program so I thought I would make one, this is just exercises and not a set/rep scheme, as long as I'm setting PRs then I'm progressing and that's the goal.

Currently I lift only 2x a week doing full body, my workouts are generally pretty long so I feel this is enough for now.

Bench and squat workout
Pause bench
Squat
Incline bench press
Ohp
Front squat
Bent over rows
Leg press
Bench dips


Deadlift and bench workout
Pause bench
Deadlift
Close stance box squats
Incline
Good morning
Bent over row
Bench dips
Shrugs
Leg curl

[hmenen]

I'm setting a goal to be rowing at lest 2 plates (100kg) by my birthday because there was a point where I could cheat it up then control the negative but then I switched to dumbbell rows, strong lats/ back also mean a stronger bench, deadlift and squat so it's a no brainer.

[hmenen]

Pause bench Not in the rack so I didn't push it
70x9PR
70x7
70x5

Squats :/
Warmup
80x5
80x5
80x3 (hand was slipping)
80x5

Front squats
Warmup
60x3 PR bar was falling again >

Leg press
(Plates per side)
10x1pps
10x2pps
6x3pps
8x4pps PR

Bent over rows
70x5x8 reps

Strict Barbell curl
35x5 PR
35x5
35x4/5 was cheated
30x5
30x5

Face pulls
?x?

Notes: idk what my squat is, pretty sad to see I squat slightly more than my bench and a disgusting amount compared to my deadlift, and that I have lost strength on my squats. That being said they were with better form than my good morning squats I had done beforehand. My next squat session I will either add 2.5kg and a rep and try to improve form, or add 5kg and maintain reps. I'm trying to learn better form while getting stronger

[hmenen]

Also I should be squatting 2x a week at least, to learn the lift better and progress faster, the secondary squat day will be 12 rep sets, progressing from week to week obviously, for more volume

[anonymous]

[hmenen]

Thanks mr looker, I need to be in the gym more I know, it's f***ing school that really messes up my life, trying to balance that with lifting and all the things that come with it (getting proper sleep etc) is just annoying.

[hmenen]

Noticing some stretch marks forming on my right bicep, no idea why though.
obviously they're GROWING!

[hmenen]

Felt underfed but still had an okay workout

Pause bench
70x10 PR
70x8
70x6

Deadlifts
145x4 :/ weak

Squats
70x8
70x8
70x8
Felt upright as hell, good form, once my quads get stronger I feel a squatting comeback

Ohp
27.5x3
32.5x3
37.5x7 PR I didn't even know I could do this lol

Box squat (btw this box is a few inches above parallel, it's actually a bench)
80x6
90x6
105x1 PR, didn't feel heavy, I think I relaxed onto the box too much and failed the next rep

Bent over barbell row
72.5x8
72.5x8
72.5x8
72.5x8
72.5x8

Bench dips
Mex10
10x10
20x10
30x10
40x7 PR, think I hurt my RC

Lying Hamstring curls
(Hole down on stack)
1x7
2x7
3x7
4x5

Barbell curl
30x8
30x8
30x8
30x8

Rear delt peck deck
2nd hole down x4x12 PR

Smith shrugs (pps)
Barx15
1x15
1.5x15
2x15
2.5x15 easy

Seated calve raise
1 plate x 20 x 2

Notes:
For my bench I will work up to 70x15 over the coming weeks, then add weight each workout till I'm at a weight I can use only for 7 reps, then I'll work up to 15reps etc

[hmenen]

Somehow, higher rep work makes my goals seem more realistic, they were my goals for the end of 2014 and I didn't reach them.

I'm gonna get up to 15 reps of 80 over the next few workouts etc, shouldn't take too long, then add weight to a 5rm

Next DL workout is 120kgxmax reps

I NEED to reach my goals

[hmenen]

Felt like crap today, moving my workout to tomorrow and getting an early night, lots of food and chocolate milk and hydration tonight to kill it tomorrow. Gonna take a huge spoon of creatine tonight to ensure I'm loaded up

[hmenen]

Pause bench press
70x12 PR
70x7
70x5
70x3

Squats
80x8
80x8
80x5

Incline bench
40x5
50x5
60x8 PR

Leg press (pps)
1x7
2x7
3x7
4x11 PR

Barbell row some cheating
80x5
80x5
80x5
80x5
80x5

Rear delt reverse flyes
3rd hole down x 6 x 6 PR

Leg raises in captains chair
6
6
6

Reverse barbell curls
10 x 10
15 x 10
20 x 10

Calves?

[hmenen]

Just found out my gym has a hyperextension, I never even realised before, I will be doing a lot of those as they're supposedly great for squats and deadlifts

[hmenen]

Just did 3 dips on the corner in my kitchen counter lol, could've done more, just bored. Those bench dips have been helping obviously, I'll give it a few weeks/months till I'm doing regular dips I couldn't even do those when I was 60kg

[hmenen]

Ugggh
Pretty sure I'm getting sick
Crap workout, was weak, sweaty, out of breath, dry mouthed and unmotivated

Bench
60x15
50x15
50x?

Pause squat
60x10
60x10
60x7

Back extensions
Mex10
Playes x 10
2platesx15

Crap

[hmenen]

Pause bench ass down
52.5x20

Deficit deadlift standing on a plate
120x12

Squat
80x11
80x5
80x5

Close stance box squat
60x4
80x3
90x3
100x1
105x3 PR

Bench dips
Mex8
15x8
30x8
45x6PR

Bent over row
80x8
80x8
80x8

Back extensions
Mex5
platex5
2platesx18

Leg raise
16

Lying hamstring curl upstairs machine
In hole down on the stack
2x7
4x7
6x7

Rear delts
3rd hole down x 3 x 7 PR

Reverse curl
15x15
15x15

Seated calves
1platex25
1platex11

Notes:
Damn good workout, aye loads of carbs and drank LOADS of water today so maybe that's why

[hmenen]

I didn't post last week because I didn't lift, I got sick with both a headcold and a stomach sickness that made it impossible to leave the house without risking the need to go. I didn't go to school all week.

Hopefully I did not lose strength on my squats, on the night before I next workout I will be sure to eat loads of carbs. Hoping to come back to an 80x14 squat, I got 11 pretty easy and knew I had it by the 9th rep.

[hmenen]

The plan was 50 sets of legs, I did about 30 cause of stupid cramping and pains

Squat
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

Romanian DL
60x5
80x5
100x5
100x5
120x5
130x4(chest cramped on 5)
100x8
100x5

Leg press
(Knee hurt on first set so 0)

Leg extension
Hole down on stack
1x15
2x15
3x15
4x15
5x12,3 (rest pause)
6x8
2x20
2x20
2x21s

Leg curl
Hole down
1x15
2x15
3x15
4x15
Crampz!!

Do Bicep curl
35lbs x 3 x 8
Cable curls

Calves
?

[hmenen]

Tricep overhead barbell extension
15 sets of 8 reps of 20kg? I think

BB Curl
20x5x10

Tricep band push down
25-30reps x 10 sets? No idea of band weight

Also I just tied my dad at arm wrestling he was getting the better of me but felt pretty proud of myself.

[hmenen]

Pause bench
57.5x17?
57.5x5

Squat
90x7 a bit good morningy :/
90x3
90x3
90x2

Front squat
50x6

Leg extension
Hole down
4x10
4x10
4x10

Barbell row
85x11
85x5
85x5

Bench dip
Me,20,40
50x6 PR

hanging leg raise
20 PR
8

Back extension
2platesx20 PR

Rear Delt
3rd hole x 8
3rd hole x 8