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  1. #1
    Registered User jk202's Avatar
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    JK202 Hypertrophy Log

    Going into a cyclic Bulk Phase.

    Details/ logic on that

    https://www.instagram.com/p/BzZMRXSj4YT/

    https://www.instagram.com/p/Bzz_acej-Kg/


    Starting Weight 179
    https://imgur.com/a/3xeOkiz


    Current Split

    Lower
    Pull 1 (Biceps)
    Push 1 (Triceps)
    Off
    Pull 2 (Biceps)
    Push 1 (Triceps)
    Off


    LOWER
    A1. SEATED LEG CURL
    2 sets, 5-8, 7-12

    B1. HEEL ELEVATED SSB SQUAT
    2 sets, 4-6, 8-10

    C1. DB RDL
    2 sets, 6-10, 8-12

    D1. LEG EXTENSION
    D2. REVERSE BAND HACKS*
    2 sets, 10-20 each


    PULL 1
    A1. MACHINE LAT ROW
    2 sets, 6-10, 8-12

    B1. SINGLE ARM NAUTILUS PULLDOWN
    B2. *NAUTILUS PULLOVER MACHINE
    2 sets, 6-9, 8-12
    *1 dropset after last set of B1

    C1. CABLE REAR DELT ROW
    C2. WIDE GRIP UPPER BACK PULLDOWN
    2 sets, 8-10, 10-15

    D1. DB PREACHER
    2 sets, 6-10, 8-12

    E1. CABLE CURL SHORTENED
    E2. CABLE CURL LENGTHENED
    2 sets, 8-12, 10-15


    PUSH 1
    A1. INCLINED DB PRESS
    2 sets, 5-8, 7-12

    B1. BANDED WEIGHTED DIPS
    2 sets, 5-8, 8-12
    B2. SEATED CABLE FLY
    2 sets, 8-12, 10-15
    Last set 1 drop

    C1. DB SHOULDER PRESS
    2 sets, 5-8, 7-10

    D1. CUFF LATERAL RAISES
    D2. CABLE CROSS TRICEP EXT
    3 sets, 8-10, 6-8, 10-15


    PULL 2
    A1. NAUTILUS PULLDOWN
    2 sets, 6-10, 8-12

    B1. SNATCH GRIP BARBELL RDL
    2 set, 5-8, 7-10

    C1. MACHINE LAT ROW
    2 sets, 6-10, 8-12

    D1. CABLE REAR DELT ROW
    2 sets, 8-12, 10-15
    D2. WIDE GRIP UPPER BACK PULLDOWN
    2 sets, 6-10, 8-12

    E1. DB PREACHER
    E2*. DB ALTERNATING CURLS
    E3*. INCLINE DB HAMMER CURL
    2 sets, 6-10, 8-12
    *1 set After 2nd set of E1


    PUSH 2
    A1. REVERSE BAND INCLINED SMITH
    2 sets, 6-9, 8-12 with 1 dropset 8+

    B1. SEATED DB SHOULDER PRESS
    2 sets, 6-9, 8-12

    C1. BANDED+WEIGHTED TRICEP DIPS
    2 sets, 6-9, 8-12, last set drop to BW
    C2. SEATED CABLE FLY
    2 sets, 8-12, 10-15 with 1 dropset 12+

    D1. DECLINE CABLE FLY
    D2. CABLE CROSS TRICEP EXT w/ Shoulder Extension
    2 sets, 8-12, 10-15

    E1. CUFF LATERAL RAISES
    4 sets, 8-20 until pouffe
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  2. #2
    Registered User jk202's Avatar
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    7/9/2019 @ 179.6 lbs
    PULL 1
    A1. STEP BACK LAT ROW
    120x8, 100x13

    B1. SINGLE ARM NAUTILUS PULLDOWN
    305x8, 265x11 drop 225x6 two arm
    B2. NAUTILUS PULLOVER
    185x8 drop 135x10

    C1. CABLE REAR DELT ROW
    37.5x14, 35x14
    C2. UPPER BACK PULLDOWN
    115x8, 100x10

    D1. DB PREACHER
    35x8, 25x10.5

    E1. CABLE CURL SHORTENED
    8x8, 6x14
    E2. CABLE HAMMER CURL LENGTHENED
    10x6, 7x8 drop 5x8
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  3. #3
    Toronto Millz12323's Avatar
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    Damn dude you're shredded at 180. Mirin that muscle mass.

    I think you said you're about 5'9 before. You got a goal weight in mind or just going to play it by ear and see how much fat you put on?
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=5
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  4. #4
    Registered User jk202's Avatar
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    7/11/2019 @ 179 lbs
    PUSH 2
    A1. REVERSE BAND INCLINED SMITH
    250x7.75, 220x9 drop 175x8

    B1. SEATED DB SHOULDER PRESS
    75x5.5, 60x8

    C1. BANDED+WEIGHTED TRICEP DIPS
    2R + 70x4.5 , 2R+35x7 drop 2RX4 drop BW X4
    C2. SEATED CABLE FLY
    11x11, 8x15 drop 5x10

    D1. DECLINE CABLE FLY
    27.5x10, 24x12
    D2. CABLE CROSS TRICEP EXT
    9x15, 12x12

    E1. CUFF LATERAL RAISES
    20.5x7, 17.5x15, 12.5x15 drop 7.5x15 mid range, 9x s/l set 15/10
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  5. #5
    Registered User jk202's Avatar
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    Originally Posted by Millz12323 View Post
    Damn dude you're shredded at 180. Mirin that muscle mass.

    I think you said you're about 5'9 before. You got a goal weight in mind or just going to play it by ear and see how much fat you put on?
    Thanks man. 5'8. I've taken the extra cals really well so far. Most of the increase in weight from low 170's to here is a lot of water i think. Starting my official surplus today.

    I'd like to see if i can push back to 200 on this bulk without being too fat, but we'll see how it goes. This is my first time trying the cyclic bulk, and the logic seems really solid. Ben Pakulski has a whole PDF on it. Basically taking advantage of hormones
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  6. #6
    Registered User jk202's Avatar
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    Leg Workout "Meat and Taters" sets

    https://www.instagram.com/p/Bzn7OMAj...d=u4esfaqvl3es
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  7. #7
    Toronto Millz12323's Avatar
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    Originally Posted by jk202 View Post

    I'd like to see if i can push back to 200 on this bulk without being too fat, but we'll see how it goes. This is my first time trying the cyclic bulk, and the logic seems really solid. Ben Pakulski has a whole PDF on it. Basically taking advantage of hormones
    Looking forward to the progress reports! I'm going to guess the cyclic bulk has you go through periods of maintenance maybe? Don't have time to look it up at the moment but I think that makes sense.

    I've completely blown it Everytime I've bulked and gained a tonne of fat really fast. I'd like to add you on ig just to follow your workouts but my ig account is literally empty and I just use it as a tool to follow fitness stuff. You cool with being followed by a creeper account?

    Edit : 1000 posts!
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=5
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  8. #8
    Registered User jk202's Avatar
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    Originally Posted by Millz12323 View Post
    Looking forward to the progress reports! I'm going to guess the cyclic bulk has you go through periods of maintenance maybe? Don't have time to look it up at the moment but I think that makes sense.

    I've completely blown it Everytime I've bulked and gained a tonne of fat really fast. I'd like to add you on ig just to follow your workouts but my ig account is literally empty and I just use it as a tool to follow fitness stuff. You cool with being followed by a creeper account?

    Edit : 1000 posts!
    Go for it man.

    As for the bulk you're supposed to from a bulk to a few days transition of low carb high fats before the cut phase where carbs are also rather low. Then right back into a surplus. I favor carbs so we'll see if i stick to the low carb part

    Bulk will be 4-8 weeks depending on when I feel like I need a deload

    Cuts are 1-3 weeks
    Last edited by jk202; 07-12-2019 at 08:00 AM.
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  9. #9
    Registered User jk202's Avatar
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    https://www.instagram.com/p/Bz1Afofj...d=nburf8ut23eb

    7/12/2019 @ 179 lbs
    PULL 2
    A1. NAUTILUS PULLDOWN
    315x8, 275x12 drop 2 arm 225x6

    B1. SNATCH GRIP BARBELL RDL
    295x7, 225x225

    C1. MACHINE LAT ROW
    125x7, 100x10 drop 70x9

    D1. CABLE REAR DELT ROW
    42x13, 35x14
    D2. WIDE GRIP UPPER BACK PULLDOWN
    115x8, 100x10

    E1. DB PREACHER
    40X6, 25x11
    E2*. DB ALTERNATING CURLS
    30x5-7 drop 20x8-10
    E3*. INCLINE DB HAMMER CURL
    20x10ish drop 15x?
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  10. #10
    Registered User jk202's Avatar
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    https://www.instagram.com/p/Bz57v6ej...=1vf9bvqhgyctm

    Diabolical quad sequence to finish today's legday. Now that I'm only hitting legs 1x week, I'll be looking to push the density/volume a bit more. Check that Insta caption for logic behind the d1-d3 sequence

    7/14/2019 @ 180.4 lbs
    LOWER
    A1. SEATED LEG CURL
    210x7+3F, 160x12+2p
    F= forced/ assisted reps, p=partials

    B1. HEEL ELEVATED SSB SQUAT
    295x6, 245x9

    C1. DB RDL
    150x8 hip banded
    115x12

    D1. REVERSE BAND HACK SQUAT
    Green and black 585x6
    D2. LEG EXTENSION
    Gray 150x12, 90x14, 70x15ish
    D3. REVERSE BAND HACK SQUAT
    Green and black 315x8x1.5s, 225x6-8x1.5s, 225x10 green
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  11. #11
    Registered User jk202's Avatar
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    7/15/2019 @ 179.8 lbs
    PULL 1
    A1. STEP BACK LAT ROW
    130x8, 100x14 drop 70x10

    B1. SINGLE ARM NAUTILUS PULLDOWN
    325x8+1, 275x11 drop 205x9 two arm
    B2. NAUTILUS PULLOVER (after last set of B1)
    185x8 drop 160x8-10 135x10-12

    C1. CABLE REAR DELT ROW
    50x11, 42.5x11, 27.5x17
    C2. UPPER BACK PULLDOWN
    115x10, 100x12, 100x11

    D1. DB PREACHER
    40x7, 25x11+2f

    E1. CABLE CURL SHORTENED
    FM 6X12,5x10-12 drop 3x10-12
    E2. HAMMER CURL LENGTHENED
    6X12, 6x10-12 drop 4x10-12
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  12. #12
    Registered User jk202's Avatar
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    Solid AF push workout.

    https://www.instagram.com/p/Bz_SApeD...=1l1novp1xfs8l

    ^tricep portion

    7/16/2019 @ 178.4
    PUSH 1
    A1. INCLINED DB PRESS
    105x6, 90x8

    B1. BANDED WEIGHTED DIPS
    3rd loop from belt
    2R + 60x , 2R+35x7 drop 2RX drop BW X
    B2. SEATED CABLE FLY
    12x8, 9x10 drop 5x15

    C1. MACHINE SHOULDER PRESS
    130x7, 100x10

    D1. CABLE CROSS TRICEP EXT
    12.5x10-12
    D2. OVERHEAD CABLE CROSS TRICEP EXT
    12.5x

    E1. CUFF LATERAL RAISES
    20.5x8, 17.5x14, 12.5x15 drop 7.5x7 mid rank , 9x s/l set 15/10
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  13. #13
    Toronto Millz12323's Avatar
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    Your instagram is pretty cool. Same with your workouts. Strong stuff in here m8.
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=5
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  14. #14
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    You putting your workouts together or getting help from hypertrophycoach? Shredded bae, one day it will be mine turn.
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  15. #15
    Registered User jk202's Avatar
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    Originally Posted by jeshelton View Post
    You putting your workouts together or getting help from hypertrophycoach? Shredded bae, one day it will be mine turn.
    I apply his concepts very closely, but the workouts are all from scratch based on my gym and what works for me.
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  16. #16
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    Originally Posted by Millz12323 View Post
    Your instagram is pretty cool. Same with your workouts. Strong stuff in here m8.
    Thanks man! The videos are a great way to look back to see execution improving. Filming top sets also keeps you honest with form and not cheating when they get tough. Not that I lift like a vag off camera lol
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  17. #17
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    Hit dat 3 plate Snatch RDL



    7/18/2019 @ 179.4 lbs
    PULL 2
    *RDL FIRST TODAY
    A1. NAUTILUS PULLDOWN
    325x7 , 275x11 drop 225X6 two arm

    B1. SNATCH GRIP BARBELL RDL
    315x7 , 225x12

    C1. MACHINE LAT ROW
    120X7, 100x9drop 70x10

    D1. CABLE REAR DELT ROW
    50x11, 35x11
    D2. WIDE GRIP UPPER BACK PULLDOWN
    115x9, 100x10

    E1. DB PREACHER
    40X6.5, 25x12
    E2*. DB ALTERNATING CURLS
    30x8 drop 20x6-10
    E3*. INCLINE DB HAMMER CURL
    25x10 drop 15x10
    *after 2nd set of E1
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  18. #18
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    7/19/2019 @ 180.8 lbs
    PUSH 2
    A1. REVERSE BAND LOW INCLINED SMITH
    255x8, 225x9 drop 175x8

    B1. SEATED DB SHOULDER PRESS
    75x6, 60x13 rapido

    C1. BANDED+WEIGHTED TRICEP DIPS
    2 biners 2nd loop from belt
    2R + 65x5.5, 2R+35x7 drop 2RX6 drop BW X5
    C2. SEATED CABLE FLY
    12x8.5, 8x10 drop 5x10.

    D1. DECLINE CABLE FLY
    27.5x12, 22.5x15
    D2. CABLE CROSS TRICEP EXT SHORT/MID/OVERHEAD/SHOULDER EXT
    12X8/8/ 7.5X15/10, 9x10/10/10

    E1. CUFF LATERAL RAISES
    20.5x9, 17.5x12, 12.5x15 drop 7.5x15/10
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  19. #19
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    Originally Posted by jk202 View Post
    Hit dat 3 plate Snatch RDL



    7/18/2019 @ 179.4 lbs
    PULL 2
    *RDL FIRST TODAY
    A1. NAUTILUS PULLDOWN
    325x7 , 275x11 drop 225X6 two arm

    B1. SNATCH GRIP BARBELL RDL
    315x7 , 225x12

    C1. MACHINE LAT ROW
    120X7, 100x9drop 70x10

    D1. CABLE REAR DELT ROW
    50x11, 35x11
    D2. WIDE GRIP UPPER BACK PULLDOWN
    115x9, 100x10

    E1. DB PREACHER
    40X6.5, 25x12
    E2*. DB ALTERNATING CURLS
    30x8 drop 20x6-10
    E3*. INCLINE DB HAMMER CURL
    25x10 drop 15x10
    *after 2nd set of E1
    Why the snatch grip on the RDL? I've never tried em like that. Looks harder for sure
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=5
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    Originally Posted by Millz12323 View Post
    Why the snatch grip on the RDL? I've never tried em like that. Looks harder for sure
    Basically this post for the reasoning behind the RDL instead of conventional or rack deads

    Snatch grip also because I saw JP and Eugene Teo doing them, definitely more demand on lats and upper back musculature

    https://www.instagram.com/p/Bw2ZM3Uh...d=jtymoi9020j1
    Last edited by jk202; 07-19-2019 at 03:31 PM.
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  21. #21
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    Legday was lit.

    https://www.instagram.com/p/B0Lg939j...=1og1fdmt85wrr

    7/21/2019 @ 180.8 lbs
    LOWER
    A1. SEATED LEG CURL
    210x8+1F, 160x13+2p

    B1. HEEL ELEVATED SSB SQUAT
    305x5.5, 245x9

    C1. DB RDL
    160x5, 120x12

    D1. REVERSE BAND HACK SQUAT
    Green and black 585x8, 455x 5/4/4

    E1. LEG EXTENSION
    1 rest pause/ drop set, 3 drops, 30+ total reps
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  22. #22
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    https://www.instagram.com/p/B0MV-M4j...=1rufdtm8cfhks

    Bulk update. Up to 3800 cals. 2.5 weeks in and up about 2 lbs
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  23. #23
    Registered User jk202's Avatar
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    Subbed in a standard seated cable row in favor of the standing version for pure convenience on A1. The step back version on the plate loaded Hammer strength iso row is still worth it imo since you have the benefit of the load dropping off the in the shortened position, but i don't use that gym for pull day. The Nautilus Pulldown is in the rotation for awhile over the HS row for lats

    7/22/2019 @ 180.4 lbs

    PULL 1
    A1. SEATED CABLE LAT ROW
    65x10, 57.5x13 drop 35x10

    B1. SINGLE ARM NAUTILUS PULLDOWN
    335x6.5, 285x11 drop 225x8
    B2. NAUTILUS PULLOVER (after last set of B1
    185x12 drop 160x8

    C1. CABLE REAR DELT ROW
    50x12, 42.5x11
    C2. UPPER BACK PULLDOWN
    115x10, 100x12
    DB SHRUG after last set of C2
    100x12

    D1. DB PREACHER
    40x7+1F, 25x11+2f

    E1. CABLE CURL SHORTENED
    9x11, 7x15 drop 4x9
    E2. CABLE CURL LENGTHENED
    9x6, 7x6 drop 4x9
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  24. #24
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    7/23/2019 @ 181.0
    PUSH 1
    A1. INCLINED DB PRESS
    105x6.8, 90x8

    B1. BANDED WEIGHTED DIPS
    2 biners 2nd loop from belt
    2R + 65x6, 2R+40x7 drop 2RX6 drop BW X7
    B2. SEATED CABLE FLY
    12x10, 9x11+2p drop 5x15

    C1. MACHINE SHOULDER PRESS
    135x7.5, 100x10

    D1. CABLE CROSS TRICEP EXT
    12.5x12/6-8, 9x12 drop 7.5x12
    D2. OVERHEAD CABLE CROSS TRICEP EXT
    9x12, 9x12

    E1. CUFF. LATERAL RAISES
    22.5x7, 17.5x15, 12.x20/7 rest pause drop 7.5x20

    Y/lengthened partials

    ^^^
    https://www.instagram.com/p/B0RPL6zl...=17gk7puz3s167
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  25. #25
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    Scale has been pretty still, cals up to 4000 and putting them to use!! Another 20 lb jump on Snatch RDL

    https://www.instagram.com/p/B0WZaqVj...d=atabwja0unmm


    7/25/2019 @ 180.2 lbs
    PULL 2
    A1. SNATCH GRIP BARBELL RDL
    335x6 , 245x12

    B1. NAUTILUS PULLDOWN
    335x7 , 295x9 drop 225X12

    C1. SINGLE ARM CABLE LAT ROW
    72.5x7+1p, 62.5x9 drop 35x10

    D1. PEC DEC REAR DELT
    130x7, 110x9
    D2. CABLE UPPER BACK ROW
    65X6, 50x9

    E1. DB PREACHER
    40X5, 25x12+1
    E2*. DB CURLS
    30x8, 20x12
    E3*. INCLINE DB HAMMER CURL
    30x6, 20x6-8
    *after 2nd set of E1
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  26. #26
    Registered User jk202's Avatar
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    7/26/2019 @ 182.4 lbs
    PUSH 2
    A1. REVERSE BAND LOW INCLINED SMITH
    265x5, 235x7 drop 185x8

    B1. SEATED DB SHOULDER PRESS
    75x6, 60x10

    C1. BANDED+WEIGHTED TRICEP DIPS
    2 biners 2nd loop from belt
    2R + 65x6, 2R+35x7.5 drop 2RX6 drop BW X5
    C2. SEATED CABLE FLY
    12x9, 8x10+3p

    D1. DECLINE CABLE FLY
    32.5x7 , 22.5x15
    D2. CABLE CROSS TRICEP EXT SHORT/MID/OVERHEAD/SHOULDER EXT
    12X12/8, 9x12/8, 7.5

    E1. CUFF LATERAL RAISES
    22.5x8+2p, 17.5x15 drop 12.5x15 drop 7.5x15
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    7/28/2019 @ 180.4 lbs
    PULL 1
    A1. SEATED CABLE LAT ROW
    72.5x7+p, 65x10 drop 42.5x10
    Up,up

    B1. SINGLE ARM NAUTILUS PULLDOWN
    340x6, 295x10 drop 225x8
    B2. NAUTILUS PULLOVER (after last set of B1
    185x12 drop 160x8

    C1. REAR DELT FLY
    135x7+p, 110x10+p
    C2. UPPER BACK PULLDOWN
    65X6+p, 50x9 drop 27.5x12+
    DB SHRUG after last set of C2
    100x12

    D1. DB PREACHER
    40x6+1F, 25x12

    E1. CABLE CURL SHORTENED
    9x11, 7x15 drop 4x9
    E2. CABLE CURL LENGTHENED
    9x6, 7x6 drop 4x9
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  28. #28
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    7/29/2019 @ 180.8
    PUSH 1
    A1. Flat DB PRESS
    105x4, 85x9, 75x8

    B1. BANDED WEIGHTED DIPS
    2 biners 2nd loop from belt
    90x6, 2R+45x7 drop 2RX6 drop BW X5
    B2. SEATED CABLE FLY
    12x9, pec Dec 145x6 drop 115x6

    C1. MACHINE SHOULDER PRESS
    130x7.5, 110x10

    D1. CABLE CROSS TRICEP EXT
    12.5x12/6-8, 9x12 drop 7.5x12
    D2. OVERHEAD CABLE CROSS TRICEP EXT
    12.5x6-8, 9x12

    E1. CUFF. LATERAL RAISES
    22.5x8+p, 17.5x12, 12.5x20
    Ladder of death

    https://www.instagram.com/p/B0gvs2Rj...d=ve4016a18bvn
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    Awesome workout at an awesome gym with misc legend Bobby Digitaloa



    7/30/2019 @ 181 lbs
    LOWER with Bobby @ Warhouse
    A1. SEATED LEG CURL
    whole stack X 6+2f, prime lying 2 plates top 25 on middle x 8-10

    B1. HEEL ELEVATED SSB SQUAT
    315x5.5, 265x8

    C1. DB RDL
    165x6

    D1. REVERSE BAND HACK SQUAT
    5.5pps x 10, 4.5ppsx 8 drop 6 (strip 45 +25)

    E1. LEG EXTENSION
    3 pps top peg, 1 plate top/middle, 1 middle
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    Got a good upper workout in today despite a tweaked mid back from pushing RDLs a bit too far Tuesday

    https://www.instagram.com/p/B0rGvpXD...d=mt92ufpyo950

    8/2/2019 @ 181.6 lbs
    UPPER
    BENCH AMRAP
    225X10

    A1. NAUTILUS FLAT PRESS
    295x8, 245x9, 205x10+2p

    B1. WEIGHTED + BANDED DIPS
    2R + 65x6, 2R + 45x7, drop 2Rx7
    B2. SEATED CABLE FLY
    12X, 8x12 drop 5x12

    C1. CUFF LATERAL
    22.5x8+p, 17.5x16, 12.5x20
    Ladder of death 9x10+

    D1. NAUTILUS LAT PULLDOWN (2 arm)
    345x6, 295x8, 245x10
    D2. CABLE UPPER BACK ROW
    65x8, 50x10, 35x10
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