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  1. #1
    Registered User safcpaul's Avatar
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    Come join me at the torture chamber

    Just finished a cut. Dropped from 196lbs to 180lbs. I'm looking to bulk for 6 month and will be doing a 3 day full body a week which will be both high intensity and volume. Will be fuelling this with a good surplus and eating good quality food.
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  2. #2
    Registered User safcpaul's Avatar
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    Today's workout

    Bench press 3x5 @ 178lbs
    Rows 3x6 @ 194lbs
    Squats 3x5 @ 212lbs
    Good mornings 1x8 @ 162lbs
    2x8 @ 182lbs
    One arm neutral grip dumbbell bench press 2x8 @ 60lbs
    One arm dumbbell deadstop row 2x8 @ 102lbs
    Last edited by safcpaul; 06-17-2021 at 12:10 AM.
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  3. #3
    Registered User safcpaul's Avatar
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    Today's workout
    Overhead press 3x5 @ 128lbs
    Pull ups 3x5 + 15lbs
    Squats 3x6 @ 212lbs
    Yates row 2x8 @ 194lbs
    Diamond push ups 1x10 + 45lbs
    1x9 + 45lbs
    Dumbell hammer curl 1x9 @ 36lbs
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  4. #4
    Registered User giosach's Avatar
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    Nice workouts, will be following. Good luck with your goals!
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  5. #5
    Registered User safcpaul's Avatar
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    Originally Posted by giosach View Post
    Nice workouts, will be following. Good luck with your goals!
    Thanks mate
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  6. #6
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by safcpaul View Post
    Come join me at the torture chamber


    Full Body Powah! :-D

    I'm a fan of the way you have your workouts laid out so far, you got this bro!
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  7. #7
    Registered User safcpaul's Avatar
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    Originally Posted by Camarija View Post


    Full Body Powah! :-D

    I'm a fan of the way you have your workouts laid out so far, you got this bro!
    Thanks bro good to have you on board
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  8. #8
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 2x4 @ 182lbs
    1x3 @ 182lbs
    Barbell row 3x8 @ 194lbs
    Barbell Squats 3x6 @ 218lbs
    Barbell good mornings 2x8 @ 188lbs
    Push ups 2x9 + 45lbs
    Chin ups 2x6 + 20lbs
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  9. #9
    Registered User safcpaul's Avatar
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    Today's workout
    Overhead press 2x5 @ 132lbs
    1x4 @ 132lbs
    Pull ups 3x5 + 20lbs
    Squats 3x5 @ 222lbs
    Diamond push ups 11,10 + 45lbs
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  10. #10
    Registered User safcpaul's Avatar
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    Today's workout
    Barbell Bench press 1x5 @ 182lbs
    2x4 @ 188lbs
    Strict barbell row 3x8 @ 200lbs
    Barbell squats 2x5 @ 228lbs
    1x5 @ 232lbs
    Push ups 2x13 + 45lbs
    Chin ups 2x5 + 30lbs

    Felt strong today. Weights/reps increasing for everything. Overall happy
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  11. #11
    Registered User safcpaul's Avatar
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    Today's workout
    Push press 1x6 @ 132lbs
    1x5 @ 142lbs
    1x4 @ 152lbs
    Pull ups 2x5 + 30lbs
    1x4 + 30lbs
    Squats 3x5 @ 240lbs
    Diamond push ups 1x12 + 45lbs
    Barbell tricep extensions 2x15 @ 42lbs
    Dumbbell hammer curls 2x10 @ 36lbs
    Bodyweight calf raises 1x100
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  12. #12
    Registered User safcpaul's Avatar
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    Todays workout
    Bench press 1x5 @ 188lbs
    2x4 @ 192lbs
    Barbell row 3x8 @ 204lbs
    Squats 3x5 @ 244lbs
    Calf raises 1x30 @ 280lbs
    Barbell tricep extension 1x14 @ 56lbs
    1x12 @ 56lbs
    Dumbbell hammer curls 2x11 @ 36lbs
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  13. #13
    Registered User safcpaul's Avatar
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    Todays workout
    Push press 2x5 @ 152lbs
    1x4 @ 152lbs
    Pull ups 5,5,4 + 30lbs
    Squats 1x5 @ 254lbs
    Good mornings 1x8 @ 212lbs
    Diamond push ups 1x11 + 45lbs
    Barbell tricep extensions 2x15 @ 56lbs
    Dumbbell hammer curls 2x8 @ 42lbs
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  14. #14
    Registered User RandyMcFlab's Avatar
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    smashing it mate, a six month bulk is going to yield you some serious results!
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  15. #15
    Registered User safcpaul's Avatar
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    Thanks Randy. Nothing scientific to my approach I must say. Just smashing the calories and lifting heavy
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  16. #16
    Registered User safcpaul's Avatar
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    Two 12 hour shifts so got a smaller workout in today and will get some legs done tomorrow

    Today's workout
    Bench press 1x4 @ 198lbs
    2x4 @ 192lbs
    Bent over Rows 1x9 @ 202lbs
    2x8 @ 208lbs
    Seated dumbbell curls 2x7 @ 36lbs
    Tricep kickbacks 1x14 @ 26lbs
    1x11 @ 36lbs
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  17. #17
    Registered User safcpaul's Avatar
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    Did my leg portion today

    Squats 1x4 @ 260lbs
    1x10 @ 212lbs
    Good mornings 2x8 @ 218lbs
    Calf raises 1x35 @ 280lbs
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  18. #18
    Registered User safcpaul's Avatar
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    Did another small workout today

    Push press 1x5 @ 152lbs
    1x3 @ 158lbs
    1x10 @ 122lbs
    Pull ups 2x4 + 35lbs
    1x11 bodyweight
    Barbell tricep extensions 1x15 @ 62lbs
    1x13 @ 62lbs
    Reverse barbell curls 1x8 @ 62lbs
    1x9 @ 62lbs
    Barbell wrist curls 1x20 @ 26lbs
    Barbell reverse wrist curls 1x25 @ 26lbs
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  19. #19
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 1x4 @ 202lbs
    1x4 @ 192lbs
    1x5 @ 182lbs
    1x6 @ 172lbs
    Bent over row 2x10 @ 212lbs
    1x12 @ 212lbs
    Squats 1x2 @ 264lbs
    1x11 @ 212lbs
    Seated dumbbell curls 2x10 @ 36lbs
    Tricep kickbacks 2x15 @ 40lbs
    Barbell wrist curl 1x20 @ 42lbs
    Reverse wrist curl 1x20 @ 42lbs
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  20. #20
    Registered User safcpaul's Avatar
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    Todays workout
    Push press 3x4 @ 158lbs
    Pull ups 2x5 + 35lbs
    10 bw pull ups
    Squats 2x4 @ 264lbs
    Good mornings 1x8 @ 222lbs
    1x8 @ 228lbs
    Barbell tricep extensions 2x15 @ 66lbs
    Reverse barbell curls 2x10 @ 66lbs
    Barbell wrist curl 1x25 @ 46lbs
    Reverse wrist curl 1x30 @ 46lbs
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  21. #21
    Registered User RandyMcFlab's Avatar
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    Great to see your workouts tracked, you do some interesting exercises, Maybe I should mix things up a bit!
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  22. #22
    Registered User safcpaul's Avatar
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    Originally Posted by RandyMcFlab View Post
    Great to see your workouts tracked, you do some interesting exercises, Maybe I should mix things up a bit!
    Definitely mate. I like to keep the core exercises the same. Squats, bench, row, pull ups, good mornings and some kind of press but then I rotate the rest and change it up
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  23. #23
    Registered User safcpaul's Avatar
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    Small workout today just got some bench and rows in. Will try do some leg and arms tomorrow

    Bench 1x3 @ 202lbs
    2x2 @ 202lbs
    1x7 @ 172lbs
    Rows 1x10 @ 218lbs
    2x9 @ 218lbs
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  24. #24
    Registered User safcpaul's Avatar
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    Today's workout
    Squats 1x10 @ 212lbs
    1x10 @ 222lbs
    Good mornings 1x8 @ 232lbs
    1x8 @ 238lbs
    Barbell tricep extensions 2x15 @ 76lbs
    Barbell reverse curl 2x10 @ 76lbs
    Barbell wrist curl 1x30 @ 56lbs.
    Barbell reverse wrist curl 1x30 @ 56lbs
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  25. #25
    Registered User safcpaul's Avatar
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    Forgot to log yesterday workout

    Push press 1x4 @ 158lbs
    2x3 @ 168lbs
    Pull ups 2x5 + 35lbs
    1x10 bw
    Front dumbbell raise 1x15 @ 25lbs
    1x13 @ 25lbs
    Rear delt fly 1x15 @ 35lbs
    Barbell tricep extension 2x15 @ 86lbs
    Barbell reverse curl 1x8 @ 86lbs
    1x11 @ 86lbs
    Barbell wrist curl 1x30 @ 66lbs
    1x30 @ 76lbs
    Barbell reverse wrist curl 1x30 @ 66lbs
    1x30 @ 76lbs
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  26. #26
    Registered User safcpaul's Avatar
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    Small workout today

    Bench press 1x4 @ 202lbs
    1x3 @ 202lbs
    1x2 @ 202lbs
    1x6 @ 178lbs
    Rows 3x9 @ 222lbs
    Seated dumbbell curls 1x6 @ 42lbs
    1x5 @ 42lbs

    Try for some legs tomorrow
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  27. #27
    Registered User RandyMcFlab's Avatar
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    Hows things mate? managing ok working out in the heat?
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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    Registered User safcpaul's Avatar
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    Originally Posted by RandyMcFlab View Post
    Hows things mate? managing ok working out in the heat?
    Daughter was in hospital for 3 days so I didn't sleep at all. I'm run down and ill now so will be taking a week off. But my daughter is alot better so that's all that matters. Hope you're doing well mate
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  29. #29
    Registered User RandyMcFlab's Avatar
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    Really sorry to hear that mate, but thats great news shes alot better now - A week off sounds really needed and will probably benefit you alot.
    Start weight 310lbs march 2020 @55+% bodyfat
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  30. #30
    Registered User RandyMcFlab's Avatar
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    Hows things mate? hope your well and the week of helped.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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