Safcpauls lean bulk journal

[safcpaul]

Today's workout
Overhead press 1x4 @ 138lbs
1x2 @ 148lbs (PR)
1x9 @ 118lbs (PR)

Front squat ATG 1x3 @ 198lbs

Chin ups 1x4 + 50lbs
Pull ups 1x9 bw

Chest dips to failure
Single arm tricep dumbell extension 1x4 @ 40lbs

Lunges 1x15 bw
1x10 @ 48lbs

Using the lunges as more of a mobility movement and improving balance

[ThinWilly]

You got yourself a followe! Great job so far! How are the shins, what have you done to them to prevent them from aching?

[safcpaul]

You got yourself a followe! Great job so far! How are the shins, what have you done to them to prevent them from aching?

More relaxed running style, strengthening calves to take more of the strain and plenty stretching. Thanks for following

[safcpaul]

Had a cold all week so didn't go running yesterday. Still felt bad this morning but got some caffeine in me and went to the gym anyways. Got work in a few hours aswell. Hope I can shake this cold off soon as it's irritating.

Today's workout
Dumbell bench 1x6 @ 40kg (PR)
1x4 @ 40kg

Dumbell rows 1x5 @ 50kg
1x4 @ 50kg
(Grip the issue with these. Might try from a deadstop next time)

Incline press machine 1x6 @ 100kg
1x7 @ 90kg

Wide grip pull up 1x9 bw

Leg extension 1x8 @ 115kg (PR)
Leg curl 1x9 @ 85kg (PR)

Leg press machine 1x8 @ 80kg
1x8 @ 85kg

Dumbell hammer curl 1x6 @ 22kg (PR)
Cable tricep pushdown 1x11 @ 26.25

[safcpaul]

Loaded with cold but still did a workout but did a little bit less

Overhead press 1x3 @ 148lbs (PR)
1x7 @ 128lbs

Chin ups 1x4 + 50lbs (nearly got a 5th but failed top)
Chest dips 1x11

Lunges 1x10 @ 68lbs
1x10 @ 78lbs

[safcpaul]

Still loaded with cold. Woke up with it on my chest. Call me dedicated or stupid (probably both) but I still did a workout as I hate skipping them. Just did less exercises and sets

Dumbell bench 2x3 @ 42kg (PR)
Deadstop dumbell row 2x7 @ 50kg (PR)

Incline press machine 1x7 @ 100kg
High row machine 1x4 @ 140kg

Leg extension machine 1x8 @ 120kg (PR)
Leg curl machine 1x9 @ 90kg (PR)

[safcpaul]

Today's workout
Overhead press 1x3 @148lbs
1x4 @ 138lbs
1x6 @ 128lbs

Chin ups 1x5 + 50lbs (PR)
1x8 + 20lbs

Chest dips 1x8 + 20lbs
1x6 + 35lbs

Barbell lunge 1x8 @ 98lbs
1x9 @ 98lbs

Captain crush grippers no.1 (140lbs) 32 reps each hand

Chin ups from today 1x5 + 50lbs
https://imgur.com/a/Hi69JtO

Current weight : 84.4kg

[safcpaul]

Today's workout
Dumbell bench press 1x4 @ 42kg (PR)
1x9 @ 36kg (PR)

Dumbell deadstop row 1x8 @ 50kg (PR)
1x7 @ 50kg

Incline press machine 1x8 @ 100kg (PR)
Mts row machine 1x8 @ 150kg (PR)

Leg press machine 1x8 @ 85kg
1x10 @ 95kg (PR)

Cable pushdown 1x12 @ 26.25kg (PR)
Dumbell hammer curl 1x7 @ 22kg

Leg extension 1x8 @ 125kg (PR)
Leg curl 1x8 @ 95kg (PR)

[safcpaul]

Today's workout
Seated dumbell shoulder press 1x8 @ 24kg
1x8 @ 26kg (PR)
1x3 @ 28kg (meh felt fatigued)

Neutral grip pull ups 9,8,5
Pec deck 1x6 @ 125kg

Leg press machine 1x10 @ 105kg (PR)
Leg extension 1x10 @ 130kg (PR)
Leg curl 1x6 @ 100kg (PR)
Leg press calf machine 1x12 @ 145kg (PR)
1x10 @ 155kg (PR)

Cable tricep pushdown 1x9 @ 28.25kg (PR)

Captain crush grippers no.1 (46 reps)

Just ordered captain crush gripper no. 2. Thought I'm getting loads of reps with the number 1 that I'll skip the 1.5 and go straight for the number 2. Enjoying the grip training

[safcpaul]

Today's workout
Dumbell bench press 1x4 @ 42kg
1x8 @ 38kg (PR)

Deadstop dumbbell row 1x9 @ 50kg (PR)

Incline press machine 1x4 @ 110kg

Leg press machine 1x9 @ 115kg (PR)
Leg press calf raise 1x12 @ 155kg (PR)
Leg extension 1x9 @ 135kg (PR)

Lat pulldown 1x6 @ 89kg (PR)

Cable tricep pushdown 1x10 @ 28.75kg (PR)
Cable crunch 1x8 @ 48.75kg

Leg curl 1x8 @ 100kg (PR)

[coachcalande]

PR city in here! Congratulations!

[safcpaul]

PR city in here! Congratulations!

Thanks mate. Just getting plenty food down me. Lifting just a set or 2 per exercise to failure and trying to beat the previous workout. Working well so far

[safcpaul]

Today's workout
Seated dumbell shoulder press 1x10 @ 24kg (PR)
1x7 @ 26kg

Lat pulldown 1x7 @ 89kg (PR)
1x10 @ 75kg (PR)

Pec deck 1x7 @ 125kg (PR)
1x10 @ 105kg (PR)

Rear delt row machine 1x6 @ 125kg
1x8 @ 105kg

Leg extension machine 1x12 @ 135kg (PR)
1x15 @ 115kg (PR)

Leg curl machine 1x9 @ 100kg (PR)
1x12 @ 85kg (PR)

Leg press calf raise 1x12 @ 165kg (PR)
1x8 @ 175kg (PR)

Cable tricep pushdown 1x11 @ 28.75kg (PR)
Dumbell hammer curl 1x8 @22kg (PR)

Current weight: 85kg

[RapidFail]

PR city is right! I'm bulking too - a touch over 79kg at present and I think you're an inch taller than me. I'm hitting PRs too, but not to the extent that you are - if I can PR on 5 out of 20 lifts for the week I am pretty happy, although I'm working around a shoulder injury at present.

How long have you been training consistently for? I'm right around 3.5 years now.

[safcpaul]

PR city is right! I'm bulking too - a touch over 79kg at present and I think you're an inch taller than me. I'm hitting PRs too, but not to the extent that you are - if I can PR on 5 out of 20 lifts for the week I am pretty happy, although I'm working around a shoulder injury at present.

How long have you been training consistently for? I'm right around 3.5 years now.

Ive been consistent since September 2020. I've logged every workout since then in an app on my phone. I trained bits before that but never consistently

[safcpaul]

Upping the volume with higher reps and more sets and see how my body responds to it

Today's workout
Dumbell bench press @ 38kg (7,6,5)
Deadstop dumbell row @ 50kg (9,7,7)
Leg press 3x10 @ 115kg (PR)
Lat pulldown 1x6 @ 89kg
Incline press machine 1x4 @ 100kg
Cable pushdown 1x12 @ 28.75 (PR)
1x8 @ 31.25kg
Incline dumbbell hammer curl @16kg (7,6)
Leg press calf raise @175kg (11,8) (PR)

Thinking I need to change from a full body to a split which allows me to get more work in. Very fatigued doing full body trying to get everything in. Will have a think about how I'm going to split it

[safcpaul]

Today's workout
Mts row machine 1x6 @ 150kg
Shoulder press machine 1x6 @ 70kg
2x8 @ 60kg (PR)
Lat pulldown 1x7 @82kg
2x7 @ 75kg
Smith close grip bench 1x10 @ 70kg
1x6 @ 80kg
Cable facepull 1x12 @ 26.25kg
1x9 @ 28.75kg (PR)
Incline dumbell hammer curl 1x6 @ 18kg
1x5 @ 18kg
Fly machine 1x8 @ 125kg (PR)
1x9 @ 105kg
1x10 @95kg
Dumbell lateral raise 1x9 @ 12kg (PR)
Leg press 1x15 @ 115kg (PR)
1x11 @ 115kg
Leg press calf raise 1x12 @ 175kg (PR)
1x8 @ 185kg (PR)

As you can see I've raised my volume quite a bit. This will be my main focus for the next few month and seeing how my body reacts to it

[safcpaul]

Today's workout
Dumbell bench press 1x8 @ 38kg
2x6 @ 38kg

Dumbell deadstop row 1x10 @ 50kg (PR)
Mts row 1x8 @ 130kg
1x9 @ 110kg

Incline press machine 1x9 @90kg
High row machine 1x6 @ 100kg

Leg press machine 1x12 @ 125kg (PR)
1x11 @ 125kg
Leg press calf raise 1x12 @ 185kg (PR)
1x9 @ 185kg

Incline dumbell curl 1x6 @ 18kg
1x5 @ 18kg
Tricep press machine 1x10 @ 85kg
1x6 @ 95kg

Current physique : https://imgur.com/a/dcC08zN

[safcpaul]

Today's workout
Dumbell shoulder press 1x8 @ 26kg
1x9 @ 26kg (PR)

Leg press 1x13 @ 125kg (PR)

Smith close grip bench 1x9 @80kg (PR)
1x6 @90kg (PR)

Cable facepull 1x15 @ 28.75kg (PR)
1x10 @ 31.25kg

Cable pushdown 1x10 @ 31.25kg (PR)
1x8 @ 31.25kg

Dumbell lateral raise 1x10 @12kg (PR)
1x6 @ 12kg

Leg press calf raise 1x12 @ 195kg (PR)
1x9 @ 195kg

Ez bar curl 1x12 @20kg
1x10 @ 25kg

Ez bar reverse curl 1x12 @ 25kg
1x10 @ 30kg

Leg extension 1x10 @ 140kg (PR)
Smith machine lunge 1x10 @ 50kg

[safcpaul]

Today's workout
Dumbell bench 1x8 @ 38kg
1x7 @ 38kg
1x6 @ 38kg

Barbell row 1x10 @ 70kg
1x8 @ 80kg
1x7 @ 85kg

Fly machine 1x12 @ 85kg
1x10 @ 95kg

Lat pulldown 1x8 @ 75kg
1x9 @ 68kg
1x7 @ 68kg

Leg curl 1x12 @ 65kg
1x8 @ 75kg

[safcpaul]

Today's workout
Seated dumbbell shoulder press 1x5 @ 28kg (PR)
1x10 @ 26kg (PR)

Smith machine close grip bench 1x8 @ 90kg (PR)
1x6 @ 95kg (PR)

Ez bar curl 1x12 @25kg (PR)
1x6 @ 35kg (PR)
Ez bar reverse curl 1x10 @35kg (PR)
1x9 @ 40kg (PR)

Cable facepull 1x11 @ 31.25kg
1x11 @ 33.75kg (PR)

Lateral dumbbell raise 1x8 @ 12kg




Decided I'm going to separate legs to have their own day as I'm neglecting them putting at the end of the workout when I'm fatigued. Will hit them tomorrow

[safcpaul]

Current physique: https://imgur.com/a/YdLr8yc

[safcpaul]

Today's workout
Leg press calf raise 1x9 @ 202.5kg (PR)
1x10 @ 195kg
1x10 @ 185kg

Leg press 1x15 @ 125kg (PR)
1x10 @ 135kg (PR)

Back extension 1x15 @ 95kg
1x15 @ 105kg

Hanging knee raise 2x10
Cable crunch 1x12 @ 38.75kg
1x9 @ 41.25kg

Seated leg curl machine 2x10 @ 75kg
Leg extension 2x13 @ 115kg (PR)

[safcpaul]

Today's workout
Dumbbell bench press 1x8 @ 38kg (nearly got 9th rep but was stuck at the top and couldn't lock out)
1x5 @ 40kg

Barbell row 1x9 @ 85kg
1x8 @ 90kg (PR)

Incline press machine 1x12 @ 80kg (PR)
1x7 @ 90kg

Wide grip pull up ( bodyweight) 8,6

Seated machine fly 1x10 @ 95kg (PR)
1x7 @ 105kg (PR)

Dumbbell row with a pause 1x8 @ 36kg
1x8 @ 40kg

[safcpaul]

Feel a bit crap today. Been getting up early for work, lack of sleep and wife has been ill so don't know if I'm catching that as well. Still went to gym but I didn't do too much to be honest.

Leg press calf raise 1x11 @ 202.5kg (PR)
1x20 @ 145kg (PR)

Seated leg curl 1x12 @ 75kg

Back extension 1x15 @ 105kg
1x10 @ 115kg (PR)

Hanging knee raise 1x12

Cable crunch 1x12 @ 41.25kg
1x8 @43.75kg

Plank (1 min)

[safcpaul]

Been ill all week. Lost a couple kgs. Decided I'm going to have a different mindset with my training and eating. I'm going to eat decently and stop focusing on the quantity but more on the quality and my training will be focused more on how I feel. Did a workout yesterday. First time since being ill

Yesterdays workout
Deadlift 2x3 @ 120kg (have had lower back pain for a while and I'm introducing deadlifts to specifically address this.)

Dumbbell shoulder press 1x11 @ 26kg (PR)
1x4 @ 28kg

Dumbbell row with pause
1x8 @ 42kg
1x8 @ 44kg

Smith close grip bench 1x8 @ 90kg
1x4 @ 95kg

Seated machine fly 1x8 @ 105kg (PR)

Cable crunch 1x12 @ 43.75kg
1x10 @ 46.25kg

Rope pushdown 1x10 @ 28.75kg
1x8 @ 31.25kg

[safcpaul]

Just did a workout at home today

Weighted push ups 1x11 + 30kg
1x8 + 30kg

Pendlay row 1x8 @ 148lbs
1x5 @ 168lbs

Diamond push ups 1x10 + 15kg
Pull ups 1x8

Plank to failure
Dumbbell curls 1x15 @ 30lbs

[RapidFail]

Just did a workout at home today

Weighted push ups 1x11 + 30kg
1x8 + 30kg

Pendlay row 1x8 @ 148lbs
1x5 @ 168lbs

Diamond push ups 1x10 + 15kg
Pull ups 1x8

Plank to failure
Dumbbell curls 1x15 @ 30kg

Is that 2 x 15kg dumbbells for the curls?

[safcpaul]

Is that 2 x 15kg dumbbells for the curls?

Some of my weights are mixed between lbs and kgs. Put kg by mistake haha corrected it now. It's per dumbbell when I put amounts in

[RapidFail]

Some of my weights are mixed between lbs and kgs. Put kg by mistake haha corrected it now. It's per dumbbell when I put amounts in

Haha! I was go say, 30kg dumbbells for 15 reps is no joke!