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  1. #61
    Hammy Hammy Hobbes thehobbes's Avatar
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    Great workouts in here! Strong bb rows!
    Originally Posted by MissKB View Post
    *this exercise is supposed to be lunges. but i DESPISE lunges. i only live once. i'm not doing lunges.
    I was just thinking about lunges today, have been avoiding them forever. Damnit I'm going to add in some lunges. Complaining will happen.

    Originally Posted by MissKB View Post
    Unrelated fun corner
    I officially changed my name today (7 months after the wedding) hahaha. I'm officially Mrs. W!
    Well at least it's easy to spell.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

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  2. #62
    sadly, life is a marathon shesprints's Avatar
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    I'm still in awe of how much you row vs. deadlift and bench. It's very unusual to have that sort of strength distribution from what I've seen, since most of us are terribly inclined to use our pecs more than our back muscles.
    "The right to be heard does not automatically include the right to be taken seriously."
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  3. #63
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by MissKB View Post
    Maybe when I'm actually strong I'll adore the power days haha. As of right now it's just a reminder of the fact that I'm a WAB.
    Strength varies on perspective. Though if it helps... when I did PHUL I was lifting much less and may have struggled to get out from under an incline bench fail at around 75 or 80 lbs. Ah fun times up in Oregon. Talk about awkward though as didn't know how to get out from a fail and no one helped either. Still preferred power days then.

    Congrats on the name change.
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  4. #64
    Registered User mavd's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Strength varies on perspective. Though if it helps... when I did PHUL I was lifting much less and may have struggled to get out from under an incline bench fail at around 75 or 80 lbs. Ah fun times up in Oregon. Talk about awkward though as didn't know how to get out from a fail and no one helped either. Still preferred power days then.

    Congrats on the name change.
    Lol I once failed on BB incline bench and did the roll of shame. Lots of witnesses, no help. And the bruises I had on my thighs after :'D

    Although, I'm pretty sure I failed at around 55.... my incline bench lags so much lmao
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  5. #65
    Hammy Hammy Hobbes thehobbes's Avatar
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    I always bb incline in a cage. If no safety bars then I may accidentally rip off a nipple on a less than graceful failed rep. Gravity is cruel.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

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  6. #66
    Registered User MissKB's Avatar
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    Originally Posted by mavd View Post
    Oooh you're getting close to barbell weight for the OHP! I bet if you moved it up in the workout like I did (before the second bench) you'd be able to get the bar if you wanted.
    That is great advice!!

    Originally Posted by thehobbes View Post
    Great workouts in here! Strong bb rows!

    I was just thinking about lunges today, have been avoiding them forever. Damnit I'm going to add in some lunges. Complaining will happen.


    Well at least it's easy to spell.
    DON'T DO IT!!! hahaha and LOL @ easy to spell

    Originally Posted by shesprints View Post
    I'm still in awe of how much you row vs. deadlift and bench. It's very unusual to have that sort of strength distribution from what I've seen, since most of us are terribly inclined to use our pecs more than our back muscles.
    I think I'm most confident in the row - maybe that's why? My squat and deadlift went up this week, but my bench is weak AF! I lack a lot in chest because I had them done - so I'm not as inclined to do much chest hahah.

    Originally Posted by Fiction2Fitness View Post
    Strength varies on perspective. Though if it helps... when I did PHUL I was lifting much less and may have struggled to get out from under an incline bench fail at around 75 or 80 lbs. Ah fun times up in Oregon. Talk about awkward though as didn't know how to get out from a fail and no one helped either. Still preferred power days then.

    Congrats on the name change.
    I definitely got stuck under just the bar in HS hahaha. So weak. You're right though about perspective. I'm starting to feel like a BOSS.

    Originally Posted by mavd View Post
    Lol I once failed on BB incline bench and did the roll of shame. Lots of witnesses, no help. And the bruises I had on my thighs after

    Although, I'm pretty sure I failed at around 55.... my incline bench lags so much lmao
    Incline and Decline benching is so hard! Ah!

    Originally Posted by thehobbes View Post
    I always bb incline in a cage. If no safety bars then I may accidentally rip off a nipple on a less than graceful failed rep. Gravity is cruel.
    Hahahaha nooooo nipple ripping! AH!

    You ladies are the best. ****ing hilarious

    Tuesday's Workout: Lower Power
    Squat
    95 lbs x 5 reps
    95 lbs x 5 reps
    95 lbs x 5 reps
    95 lbs x 5 reps

    Deadlift
    115 lbs x 5 reps
    115 lbs x 5 reps
    115 lbs x 5 reps
    115 lbs x 5 reps

    Leg Press
    Sled + 50 lbs x 15 reps
    Sled + 50 lbs x 10 reps
    Sled + 50 lbs x 10 reps
    Sled + 50 lbs x 10 reps
    Sled + 50 lbs x 10 reps

    Leg Curl
    65 lbs x 10 reps
    65 lbs x 10 reps
    65 lbs x 10 reps
    65 lbs x 10 reps

    KB Calf Raise SS w/ Standing Side Crunches
    22lb KB x 25 reps SS w/ 15 crunches per side
    22lb KB x 25 reps SS w/ 15 crunches per side
    22lb KB x 25 reps SS w/ 15 crunches per side


    Yesterday's workout
    I did about 30 minutes on the elliptical and did some ab work afterwards. Today will be Upper Hypertrophy!!
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    https://forum.bodybuilding.com/showthread.php?t=175451341&page=4
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  7. #67
    sadly, life is a marathon shesprints's Avatar
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    Dang, your squat and deadlift are progressing so fast! At this rate...



    ... you'll be squatting 900lb by two years from now.

    That sounds about right. :P
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  8. #68
    Registered User mavd's Avatar
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    How do you leg curl so much?!? I swear 40 feels like death after about 5 reps to me. Are you using a chair machine or a lying one or what?
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  9. #69
    Registered User MissKB's Avatar
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    Originally Posted by shesprints View Post
    Dang, your squat and deadlift are progressing so fast! At this rate...

    ... you'll be squatting 900lb by two years from now.

    That sounds about right. :P
    I'm dead. HILARIOUS haahha. It's 1000000% my confidence level. I was so nervous about squatting too much and getting stuck in this wide open gym with one million people - so I was doing what I was comfortable with BUT it's not about being comfortable so I broke out of that during the power workout and said **** IT and made noise and didn't breath properly and had a red face etc. and it was AWESOME. I felt so alive.

    Originally Posted by mavd View Post
    How do you leg curl so much?!? I swear 40 feels like death after about 5 reps to me. Are you using a chair machine or a lying one or what?
    Hahaha maybe the resistance on the machines is different because you can definitely lift more than me lol. It's a seated leg curl.


    I added a few more exercises in today to spice it up. I felt pretty challenged on the pull ups which was terrifying hahaha. I was assisted by half my weight. Oh well Time to eat!!

    Today's Workout: Upper Hypertrophy

    Incline BB Bench Press
    50 lbs x 12 reps
    50 lbs x 10 reps
    50 lbs x 10 reps
    50 lbs x 10 reps

    Flat Bench DB Flyes
    10 lbs x 12 reps
    10 lbs x 12 reps
    10 lbs x 12 reps
    10 lbs x 12 reps

    Seated Cable Row
    55 lbs x 12 reps
    55 lbs x 12 reps
    55 lbs x 12 reps
    55 lbs x 12 reps

    One Arm DB Row
    25 lbs x 12 reps
    25 lbs x 12 reps
    25 lbs x 12 reps
    25 lbs x 12 reps

    DB Lateral Raise
    10 lbs x 12 reps
    10 lbs x 10 reps
    10 lbs x 10 reps
    10 lbs x 10 reps

    Seated Incline DB Curl
    10 lb DBs x 12 reps
    10 lb DBs x 12 reps
    10 lb DBs x 10 reps
    10 lb DBs x 10 reps

    Assisted Pull-ups
    55lb assist x 12
    55lb assist x 12
    55lb assist x 12

    Face Pulls SS w/ Cable Tricep Extensions
    20 lbs x 10 reps
    20 lbs x 10 reps
    20 lbs x 10 reps[/QUOTE]
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  10. #70
    Registered User MissKB's Avatar
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    Today's Workout: Lower Hypertrophy

    Front Squat
    *ATG - I feel like I could do more weight but FUK it hurts my shoulders lol
    55lbs x 8 reps
    55lbs x 8 reps
    55lbs x 8 reps
    55lbs x 8 reps


    One Leg Push Downs?
    60lbs x 10 reps (per side)
    60lbs x 10 reps (per side)
    60lbs x 10 reps (per side)
    60lbs x 10 reps (per side)

    SLDL
    75 lbs x 10 reps
    75 lbs x 10 reps
    75 lbs x 10 reps
    75 lbs x 10 reps

    Leg Extensions
    45 lbs x 12 reps
    45 lbs x 12 reps
    45 lbs x 12 reps
    45 lbs x 12 reps

    Leg Curls
    65 lbs x 12 reps
    65 lbs x 12 reps
    65 lbs x 12 reps
    65 lbs x 12 reps

    Standing Elevated Calf Raises
    25lb KBs x 25 reps
    25lb KBs x 25 reps
    25lb KBs x 25 reps

    Seated Calf Press
    130 lbs x 15 reps
    130 lbs x 15 reps
    130 lbs x 15 reps
    130 lbs x 15 reps
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  11. #71
    Hammy Hammy Hobbes thehobbes's Avatar
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    Strong leg day! I'd love to do front squats but I can't get into that position with my wrists/shoulders at all.
    Originally Posted by MissKB View Post
    I'm dead. HILARIOUS haahha. It's 1000000% my confidence level. I was so nervous about squatting too much and getting stuck in this wide open gym with one million people - so I was doing what I was comfortable with BUT it's not about being comfortable so I broke out of that during the power workout and said **** IT and made noise and didn't breath properly and had a red face etc. and it was AWESOME. I felt so alive.
    Just wait til you rip the hugest fart of all time on a heavy squat. Pretty good strategy to create a circle of personal space around your power rack.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

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  12. #72
    sadly, life is a marathon shesprints's Avatar
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    Originally Posted by thehobbes View Post
    Strong leg day! I'd love to do front squats but I can't get into that position with my wrists/shoulders at all.

    Just wait til you rip the hugest fart of all time on a heavy squat. Pretty good strategy to create a circle of personal space around your power rack.
    You say that, but you haven't lived until someone does this while you are grappling with them in a room full of sweaty people who already smell less than ideal and you CAn'T LeAVe

    ...

    Anyway, great job here KB. Front squats are very hard, so even 55 for 8 reps is quite respectable, imho. That's half your bodyweight! I used to have a friend who would do like back to back 10 reps of front and back squats at half bodyweight for conditioning. What grip do you use on front squats tho? I hear varying that can help but I never figured out how to do anything other than rest it on my clavicles so don't ask me.

    You know, I always do leg curls single-leg on the prone hamstring curl machine? I can manage 50-60lb single-leg but haven't tried both legs for the longest time for some reason.
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  13. #73
    Registered User MissKB's Avatar
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    Originally Posted by thehobbes View Post
    Strong leg day! I'd love to do front squats but I can't get into that position with my wrists/shoulders at all.

    Just wait til you rip the hugest fart of all time on a heavy squat. Pretty good strategy to create a circle of personal space around your power rack.
    Hahaha ah! so many of my coworkers go to the gym with me. I'll die if I fart in front of them. "This is what a beast smells like. You're welcome." I'll have to work on my self-confident one-liner ahead of time.

    Originally Posted by shesprints View Post
    You say that, but you haven't lived until someone does this while you are grappling with them in a room full of sweaty people who already smell less than ideal and you CAn'T LeAVe
    AH! WHAT! hahaha That's terrible! This has happened to you, hasn't it? Do you need to talk about it?

    Anyway, great job here KB. Front squats are very hard, so even 55 for 8 reps is quite respectable, imho. That's half your bodyweight! I used to have a friend who would do like back to back 10 reps of front and back squats at half bodyweight for conditioning. What grip do you use on front squats tho? I hear varying that can help but I never figured out how to do anything other than rest it on my clavicles so don't ask me.

    You know, I always do leg curls single-leg on the prone hamstring curl machine? I can manage 50-60lb single-leg but haven't tried both legs for the longest time for some reason.
    Thank you! I literally have mini bruises across my chest, wrists and both shoulders from it STILL! talk about low iron lol.

    I use this grip:


    I can't do the other one because i have a ganglion cyst in my right wrist

    Also, we don't have a prone machine but I bet I could just use the low cable row machine to complete it? that's a great idea!!

    __________________________________________________ __________________

    Side note: I bought an Apple watch. I never spend any money on myself. EVER. so I decided to buy the watch and it's so much more accurate than the fitbit. I can do a strength training workout session and it uses heart rate, steps, and other metrics to determine my calorie burn. I'm about 400 calories ahead of where my fitbit usually has me and it makes sense as to why eating as many calories as my fitbit said to gain weight wasn't working.

    Today's Workout: Upper Power

    Barbell Bench
    75lbs x 5 reps
    75lbs x 5 reps
    75lbs x 5 reps
    75lbs x 4 reps

    Incline DB Bench Press
    27.5lb DBs x 5 reps
    30lb DBs x 5 reps
    30lb DBs x 4 reps
    30lb DBs x 3 reps


    Bent Over Row
    *i need gloves. ouch.
    105 lbs x 5 reps
    110 lbs x 5 reps
    110 lbs x 5 reps
    110 lbs x 5 reps

    Lat Pull Down
    65 lbs x 6 reps
    65 lbs x 6 reps
    65 lbs x 6 reps
    65 lbs x 6 reps

    Overhead Press
    20lb DBs x 8 reps
    20lb DBs x 6 reps
    20lb DBs x 5 reps
    20lb DBs x 5 reps

    DB Curl
    15lb DBs x 10 reps
    15lb DBs x 10 reps
    15lb DBs x 8 reps
    15lb DBs x 8 reps

    Cable Tricep Pressdowns
    25 x 10 reps
    25 x 10 reps
    25 x 10 reps
    25 x 10 reps
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  14. #74
    sadly, life is a marathon shesprints's Avatar
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    Yeah, I definitely see people doing cables for hamstrings at my gym. I'm very impressed with your upper body weights, btw. 30lb for DB chest press took me like six months to get to when I was younger/smaller. And you are literally rowing right about your body weight, which is crazy to me. Just from a physics perspective. You could row... yourself. I bet you could do a pullup pretty easily if you trained the specific movement.
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  15. #75
    Registered User mavd's Avatar
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    Your bench numbers are super impressive. You've passed me on the incline DB :*) (I'm not helping myself by moving these after OHP, but I wanna have boulder-shoulders lol).
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  16. #76
    Registered User MissKB's Avatar
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    Originally Posted by shesprints View Post
    Yeah, I definitely see people doing cables for hamstrings at my gym. I'm very impressed with your upper body weights, btw. 30lb for DB chest press took me like six months to get to when I was younger/smaller. And you are literally rowing right about your body weight, which is crazy to me. Just from a physics perspective. You could row... yourself. I bet you could do a pullup pretty easily if you trained the specific movement.
    I can do one, singular pull up right now hahaha. :P I think I'm going to be plateauing out here shortly - but thank you for the vote of confidence!! it has been so helpful


    Originally Posted by mavd View Post
    Your bench numbers are super impressive. You've passed me on the incline DB :*) (I'm not helping myself by moving these after OHP, but I wanna have boulder-shoulders lol).
    See, I wish I could love OHP but they really fuggin hurt my shoulders Chest seems so much easier to me - I need to get a different shoulder exercise because I LOVED shoulder day haha.

    ______________________________

    I just did cardio and abs on Tuesday - a coworker wanted to do legs with me yesterday! We finished the workout in 42 minutes! My average heart rate was 128 bpm, my average heart rate on the elliptical afterwards was 142bpm so we were killin' it during the workout hahah.

    Yesterday's Workout: Lower Power
    Squat
    95 lbs x 5 reps
    100 lbs x 5 reps
    100 lbs x 5 reps
    100 lbs x 4 reps

    Deadlift
    115 lbs x 5 reps
    115 lbs x 5 reps
    115 lbs x 5 reps
    115 lbs x 5 reps

    Leg Press
    Sled + 50 lbs x 13 reps
    Sled + 50 lbs x 10 reps
    Sled + 50 lbs x 10 reps
    Sled + 50 lbs x 10 reps
    Sled + 50 lbs x 10 reps

    Leg Curl
    * I really went for it here. I kept upping the weight until it felt VERY hard.
    70 lbs x 10 reps
    85 lbs x 10 reps
    85 lbs x 10 reps
    85 lbs x 8 reps

    KB Calf Raise SS w/ Standing Side Crunches
    28lb KB x 25 reps SS w/ 15 crunches per side
    28lb KB x 25 reps SS w/ 15 crunches per side
    28lb KB x 25 reps SS w/ 15 crunches per side

    I'm sore today, but feeling good! Off to eat lunch and then UH!
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  17. #77
    Registered User mavd's Avatar
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    Standing rows are a favorite of mine for shoulder work. And DB seated over head press. And just doing an explosive clean of the bar from the rack (around knee height).
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  18. #78
    Registered User MissKB's Avatar
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    Originally Posted by mavd View Post
    standing rows are a favorite of mine for shoulder work. And db seated over head press. And just doing an explosive clean of the bar from the rack (around knee height).
    Oooh, great suggestions!

    _______________________

    Completed this mother in 28 minutes!!

    today's workout: Upper hypertrophy

    incline bb bench press
    50 lbs x 12 reps
    50 lbs x 10 reps
    50 lbs x 10 reps
    50 lbs x 10 reps

    flat bench db flyes
    12.5 lbs x 12 reps
    12.5 lbs x 12 reps
    12.5 lbs x 12 reps
    12.5 lbs x 12 reps

    seated cable row
    60 lbs x 12 reps
    60 lbs x 12 reps
    60 lbs x 12 reps
    60 lbs x 12 reps

    one arm db row
    25 lbs x 12 reps
    25 lbs x 12 reps
    25 lbs x 12 reps
    25 lbs x 12 reps

    db lateral raise
    10 lbs x 12 reps
    10 lbs x 10 reps
    10 lbs x 10 reps
    10 lbs x 10 reps

    assisted pull-ups
    55lb assist x 12
    55lb assist x 12
    55lb assist x 12
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  19. #79
    sadly, life is a marathon shesprints's Avatar
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    I think it's easier to get through upper body workouts faster, recovery-wise. The muscle groups are smaller. At least, that's what I've observed... I should take a page from your book on efficiency. I dawdle too much at the gym and rarely time my rests!

    How are you liking the high reps you're working with? I cringe looking at it, I always get so intimidated with reps above about... 8 tbh.
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  20. #80
    Registered User Fiction2Fitness's Avatar
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    Things are looking good in here as usual. I find my upper body days take much less than than lower as well. Often less involved since the jumps in weight are much smaller so don't need to build up as much in order to get to that top weight for the working sets. Or that's what I find anyways cause weak upper body. Still I probably could do more on upper body days but their aren't as fun as squats and deadlifts.

    ^ agree to above question too. Not a fan of going above 8 reps either. ;-)
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  21. #81
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    I too am in awe of your rowing power! I love working back - feel so strong. Excellent gains going on here!
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  22. #82
    Hammy Hammy Hobbes thehobbes's Avatar
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    Loving all the row work! Back work is the most important work IMO.
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  23. #83
    Registered User MissKB's Avatar
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    Originally Posted by shesprints View Post
    I think it's easier to get through upper body workouts faster, recovery-wise. The muscle groups are smaller. At least, that's what I've observed... I should take a page from your book on efficiency. I dawdle too much at the gym and rarely time my rests!

    How are you liking the high reps you're working with? I cringe looking at it, I always get so intimidated with reps above about... 8 tbh.
    You're so right - today was a lot harder to go quicker haha. Now that I have a taste of efficiency, I feel like I can't go back hahaha.

    I love hypertrophy days, it has been so nice to have both types in one plan. SO many plans are often one or the other, I love that this is both

    Originally Posted by Fiction2Fitness View Post
    Things are looking good in here as usual. I find my upper body days take much less than than lower as well. Often less involved since the jumps in weight are much smaller so don't need to build up as much in order to get to that top weight for the working sets. Or that's what I find anyways cause weak upper body. Still I probably could do more on upper body days but their aren't as fun as squats and deadlifts.

    ^ agree to above question too. Not a fan of going above 8 reps either. ;-)
    If I had to do 8+ reps every workout, I wouldn't last haha. PHUL is a great plan for those of us with fleeting attention spans!

    Originally Posted by astronut96 View Post
    I too am in awe of your rowing power! I love working back - feel so strong. Excellent gains going on here!
    Thank you! I LOVE back lifts. The only ones I feel kinda powerful in haha.

    Originally Posted by thehobbes View Post
    Loving all the row work! Back work is the most important work IMO.
    I agree! I looooove it. and it's so good for the abs too

    _______________________________

    I had a good workout Friday! Today is Upper Power, which I was really looking forward to all weekend I have some back to back meetings after lunch so I'll have to be efficient.

    Friday's Workout: Lower Hypertrophy

    Front Squat
    60lbs x 8 reps
    60lbs x 8 reps
    60lbs x 8 reps
    60lbs x 8 reps


    One Leg Push Downs?
    65lbs x 10 reps (per side)
    65lbs x 10 reps (per side)
    65lbs x 10 reps (per side)
    65lbs x 10 reps (per side)

    SLDL
    *I can definitely go heavier here. I need to invest in some gloves.
    80 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps

    Leg Extensions
    45 lbs x 12 reps
    45 lbs x 12 reps
    45 lbs x 12 reps
    45 lbs x 12 reps

    Leg Curls
    65 lbs x 12 reps
    65 lbs x 12 reps
    65 lbs x 12 reps
    65 lbs x 12 reps

    Standing Elevated Calf Raises
    25lb KBs x 25 reps
    25lb KBs x 25 reps
    25lb KBs x 25 reps

    Seated Calf Press
    130 lbs x 15 reps
    130 lbs x 15 reps
    130 lbs x 15 reps
    130 lbs x 15 reps
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  24. #84
    Registered User mavd's Avatar
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    Solid lower hypertrophy day. I had a KB moment this morning when I remembered I was supposed to do BB lunges. Almost subbed them out lol.

    I don't particularly enjoy the high reps, especially on squats, but I do think it is effective.
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  25. #85
    sadly, life is a marathon shesprints's Avatar
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    Those weights are going up nicely there, and that's great volume, too. I really do like this program, though tbh I'm not sure you could pay me to do front squat every single week. Roughly half the time I do it I pull something in my neck by being an idiot and looking up.

    LOL @ the question mark on the pushdowns. I think you can call them what you want. I do see a few women doing them at my gym, wonder if they follow your program.
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  26. #86
    Registered User pastorpritch's Avatar
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    Great work! And don't get gloves, just do a mixed grip and let your calluses build up
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  27. #87
    Registered User MissKB's Avatar
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    Originally Posted by mavd View Post
    Solid lower hypertrophy day. I had a KB moment this morning when I remembered I was supposed to do BB lunges. Almost subbed them out lol.

    I don't particularly enjoy the high reps, especially on squats, but I do think it is effective.
    Hahaha, SAY NO TO LUNGES. ugh god, even the word but you're right, the switch between high and low reps is definitely effective

    Originally Posted by shesprints View Post
    Those weights are going up nicely there, and that's great volume, too. I really do like this program, though tbh I'm not sure you could pay me to do front squat every single week. Roughly half the time I do it I pull something in my neck by being an idiot and looking up.

    LOL @ the question mark on the pushdowns. I think you can call them what you want. I do see a few women doing them at my gym, wonder if they follow your program.
    My front squat form is pretty on point! i don't feel the pressure to go too high in weight though because it's a volume day, so that's nice. the pushdowns weren't part of the program!! mavd did 'em and i subbed the lunges for them

    _____________________________________________

    I weighed in this morning at 110.6lbs still. UGH. But, my hubby said my butt's getting bigger so maybe I'm truly doing a recomp? Hahaha. Gonna try and eat big this week and see what we turn up. I didn't feel strong during this workout. Maybe it was the weekend off, or that I'm finally hitting plateaus in some of the exercises. I'm starving though. I've been saving 700 calories at night for dinner, but maybe I'm not truly hitting that amount? I normally eat like a boss, but maybe it's just not enough. I know, I know, you're all feeling really bad for me not being able to gain weight and having to eat more. I KNOW.

    Today's Workout: Upper Power

    Barbell Bench
    75lbs x 5 reps
    75lbs x 5 reps
    75lbs x 5 reps
    75lbs x 4 reps

    Incline DB Bench Press
    30lb DBs x 5 reps
    30lb DBs x 5 reps
    30lb DBs x 4 reps
    30lb DBs x 4 reps


    Bent Over Row
    115 lbs x 5 reps
    115 lbs x 5 reps
    115 lbs x 5 reps
    115 lbs x 5 reps

    Lat Pull Down
    65 lbs x 8 reps
    65 lbs x 8 reps
    65 lbs x 7 reps
    65 lbs x 6 reps

    Overhead Press
    45lbs x 8 reps
    45lbs x 6 reps
    45lbs x 5 reps
    45lbs x 5 reps

    DB Curl
    15lb DBs x 10 reps
    15lb DBs x 10 reps
    15lb DBs x 8 reps
    15lb DBs x 8 reps

    Cable Tricep Pressdowns
    25 x 10 reps
    25 x 10 reps
    25 x 10 reps
    25 x 10 reps
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  28. #88
    Registered User mavd's Avatar
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    I feel like a broken record because I say this all the time on this forum but, TDEE stands for Total Daily Energy Expenditure. If you are eating 4000 calories a day and not gaining any weight, you are expending 4000 calories a day. A million online calculators won't tell you more about your TDEE than truly accurate calorie counting and weigh-ins. It's time to up the calories if you're serious about gaining :-)

    And I'll try not to hate you too much for struggling to gain. During my first bulk I was so active between lifting, playing hockey, teaching, and lab work I didn't start putting on weight until I was at about 3500 calories.
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  29. #89
    Registered User wildturkey's Avatar
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    Originally Posted by mavd View Post
    I feel like a broken record because I say this all the time on this forum but, TDEE stands for Total Daily Energy Expenditure. If you are eating 4000 calories a day and not gaining any weight, you are expending 4000 calories a day. A million online calculators won't tell you more about your TDEE than truly accurate calorie counting and weigh-ins. It's time to up the calories if you're serious about gaining :-)

    And I'll try not to hate you too much for struggling to gain. During my first bulk I was so active between lifting, playing hockey, teaching, and lab work I didn't start putting on weight until I was at about 3500 calories.
    This is exactly right, and further to this weight gain based on calorie consumption is not a linear correlation either as the more you eat the more energy you expend processing the extra food so you actually have to eat quite a decent surplus to gain weight
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  30. #90
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    Furthermore the rate of energy at which your body expends the extra food is also dependent on gender, age, genetics...
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