Safcpauls lean bulk journal

**safcpaul** · 08-01-2022, 12:17 PM

Today's workout

Deadlift 1x3 @ 120kg
1x3 @ 125kg

Neutral grip standing dumbbell shoulder press 1x7 @ 22kg
1x7 @ 24kg

Wide grip.pull ups 9, 8

Fly machine 1x7 @ 105kg

Cable crunch 1x9 @ 46.25kg

Rope pushdown 1x10 @ 31.25kg (PR)
1x5 @ 33.75kg (PR)

Dumbbell curl 1x10 @ 14kg

Plank to failure

Enjoying training by feel rather than a specific plan. Lower back feeling much better from introducing deadlifts into routine

**safcpaul** · 08-03-2022, 04:31 AM

Gym was packed today so mainly did machines. Lower back playing up again which is irritating.

Barbell row 1x10 @ 70kg
Yates row 1x10 @ 90kg

MTS chest press machine 1x8 @ 100kg
Incline press machine 1x7 @ 90kg

MTS row machine 1x10 @ 100kg
1x9 @ 120kg

Seated machine fly 1x8 @ 105kg

Dumbbell row 1x6 @ 44kg

Abdominal crunch machine 1x14 @ 90kg (full weight)

**safcpaul** · 08-05-2022, 11:05 AM

Today's workout at home

Overhead press 1x8 @ 114lbs
1x6 @ 124lbs
1x3 @ 134lbs

Chin ups 1x4 + 50lbs
Pull ups 9,8

Parallel tricep dips 2x10
Dumbbell curl 2x10 @ 38lbs
Dumbbell hammer curl 1x10 @ 38lbs

Dumbbell tricep extension 1x9 @ 30lbs

**safcpaul** · 08-10-2022, 07:13 AM

Had a couple illnesses right after another so everything has went to **** the last week. Did a small workout at home yesterday as wasnt 100 percent. Going back to proper structure and proper tracking of diet as of tomorrow.

Yesterday's workout
Overhead press 1x7 @ 124lbs
90 degree row 1x10 @ 144lbs
1x10 @ 154lbs
Chest dips 1x7 + 25lbs
Pull ups 1x7

**safcpaul** · 08-11-2022, 08:56 AM

Today's workout
Dumbell bench press 2x5 @ 38kg
Dumbell row (dead stop) 1x8 @ 48kg
1x5 @ 50kg
Dumbell lunges 1x8 @ 28kg
1x8 @ 36kg
Incline press machine 1x8 @90kg
Neutral pull up 1x9
Leg extension with pause 1x8 @ 85kg
Leg press calf raise 1x8 @ 195kg
Rope pushdown 1x8 @ 31.25kg
Dumbell curl 1x12 @ 16kg
Cable crunch 1x12 @ 46.25kg

Back to proper structured training. Recovered from the 2 illnesses I've had. Lost strength on bench but everything else is fine. Everything structured from now on. 4000 calories a day and hitting everything with intensity every other day. I find after a couple month I lose a bit motivation and have realised this is down to not taking a break so from now on I will take 4 to 7 days off every 6 to 8 weeks

**safcpaul** · 08-13-2022, 08:03 AM

Today's workout
Shoulder press machine 1x8 @ 55kg
1x6 @ 65kg
Mts row machine 1x8 @ 100kg
1x8 @ 110kg
Mts chest press machine 1x8 @ 90kg
Seated machine fly 1x8 @ 105kg
Pulldown machine 1x10 @ 65kg
1x4 @ 95kg
Seated calf press machine 1x11 @ 195kg
Seated leg curl machine 1x6 @ 85kg (PR)
Dumbbell curl 1x8 @ 18kg (PR)
Dumbbell rdl 1x8 (2x 26kg dumbbells)
1x8 ( 2x 30kg dumbbells )
Rope pushdown 1x14 @ 33.75kg (PR)

Food intake high and feeling good

**safcpaul** · 08-15-2022, 12:57 PM

Today's workout
Chest press machine 1x6 @ 100kg
1x5 @ 100kg
Mts row 1x8 @ 130kg (PR)
1x6 @ 140kg (PR)
Incline press machine 1x6 @ 100kg (PR)
Leg press calf raise 1x13 @ 195kg (PR)
Neutral pull up 1x10
Ez bar curl 1x5 @ 40kg
Reverse ez bar curl 1x10 @ 40kg
Leg extension 1x8 @ 95kg
1x6 @ 105kg
Cable crunch 1x9 @ 48.75kg (PR)

Feeling good and strong

**safcpaul** · 08-17-2022, 08:04 AM

Today's workout

Standing dumbbell shoulder press
1x7 @ 24kg dumbbells
1x6 @ 26kg dumbells (PR)
Dumbbell deadstop row 1x7 @ 50kg dumbbells (PR)
1x6 @ 50kg
Dumbbell rdl 1x9 @ 32kg dumbells (PR)
1x7 @ 34kg dumbells (PR)
Seated machine fly 1x8 @ 110kg (PR)
1x5 @ 115kg (PR)
Seated calf machine 1x12 @ 202.5kg (PR)
Neutral grip machine 1x11
Rope pushdown 1x8 @ 36.25kg (PR)
Dumbbell curl 1x5 @ 20kg dumbells (PR)
Cable crunch 1x10 @ 48.25kg (PR)

**safcpaul** · 08-19-2022, 08:22 AM

Today's workout
Dumbbell bench press 1x6 @ 38kg dumbells
1x5 @ 40kg dumbells

Deadstop dumbell row 1x8 @ 50kg dumbells (PR)
1x7 @ 50kg dumbells

Incline press machine 1x7 @ 100kg (PR)
Pulldown 1x9 @ 85kg

Leg extension 1x8 @ 105kg
Leg press calf raise 1x14 @ 202.5kg (PR)
Dumbell lunges 1x8 @ 20kg dumbells (PR)

Ez bar bicep curl 1x7 @ 40kg (PR)
Ez bar reverse curl 1x11 @ 40kg (PR)

Tricep press machine 1x12 @ 85kg
1x6 @ 105kg

**safcpaul** · 08-21-2022, 04:13 AM

Today's workout

Standing dumbbell shoulder press 1x8 @ 2x 26kg dumbells (PR)
1x4 @ 2x 28kg dumbells (PR)

Mts row machine 1x8 @ 140kg
1x5 @ 150kg

Dumbell rdl 1x8 @ 2x 34kg dumbells
1x8 @ 2x36kg dumbells (PR)

Seated machine fly 1x8 @ 115kg (PR)
1x5 @ 125kg (PR)

Neutral pull up 1x12 bw

Rope pushdown 1x6 @ 36.25kg
Dumbell curl 1x6 @ 20kg (PR)

Cable crunch 1x12 @ 48.75kg (PR)

**safcpaul** · 08-23-2022, 07:45 AM

Today's workout
Dumbell bench press 1x6 @ 40kg dumbbells
1x4 @ 42kg dumbells

Dumbell deadstop row 1x10 @ 50kg dumbells (PR)
1x8 @ 50kg dumbells

Incline press machine 1x7 @ 100kg
Pulldown machine 1x8 @ 95kg (PR)

Leg extension 1x12 @ 105kg
Leg press calf raise 1x18 @ 202.5kg (PR)

Rope pushdown 1x9 @ 36.25kg (PR)
Cable crunch 1x14 @ 48.75kg (PR)

**safcpaul** · 08-23-2022, 09:30 AM

Current condition: https://imgur.com/a/3fpfGWu

Weight : 188lbs

**safcpaul** · 08-25-2022, 07:39 AM

Today's workout
Standing dumbell shoulder press 1x5 @ 28kg dumbells (PR)
1x3 @ 28kg

Dumbell deadstop row 1x11 @ 50kg dumbells (PR)

Seated machine fly 1x4 @ 135kg (PR)
1x5 @ 125kg

Neutral pull up 1x12

Seated leg curl 1x8 @ 85kg (PR)

Rope pushdown 1x10 @ 36.25kg (PR)
Dumbell hammer curl 1x12 @ 18kg dumbells (PR)

Cable crunch 1x15 @ 48.75kg (PR)

**safcpaul** · 08-27-2022, 07:49 AM

Today's workout
Dumbell bench press 1x5 @ 42kg dumbells (PR)
1x4 @ 42kg dumbells

Dumbell deadstop rows 1x12 @ 50kg dumbells (PR)

Incline press machine 1x8 @ 100kg (PR)
Pulldown machine 1x8 @ 100kg (PR)

Goblet squat 1x8 @ 40kg

High cable fly 1x7 @ 27.5kg

Dumbell hammer curl 1x10 @ 20kg dumbells (PR)
Rope pushdown 1x5 @ 38.75kg (PR)

Cable crunch 1x16 @ 48.75kg (PR)

**safcpaul** · 08-29-2022, 08:30 AM

Gym was shut so did one at home

Today's workout

Overhead press 1x5 @ 134lbs (PR)
1x3 @ 144lbs(PR)

Deadstop dumbell row 1x11 @ 120lb dumbells (PR)
1x6 @ 140lb dumbells (PR)

Chest dips 1x8 + 25lbs (PR)
Chin up 1x5 + 50lbs (PR)

Hardstyle plank to failure

**safcpaul** · 08-31-2022, 03:41 AM

Today's workout
Dumbell bench press 1x3 @ 42kg dumbells (left tricep failed the lockout so did it again)
1x5 @ 42kg dumbells
1x2 @ 44kg dumbells (PR) (wanted to try the 44's. Working up to my goal of the 50s)

High cable fly 1x8 @ 27.5kg (PR)
1x6 @ 32.5kg (PR)

Pulldown machine 1x6 @ 105kg (PR)
Deadstop dumbell row 1x13 @ 50kg dumbells (PR)
Cable row 1x8 @ 33.75kg
1x8 @ 41.25kg
1x8 @ 48.75kg

Rope pushdown 1x6 @ 38.75kg (PR)
1x5 @ 38.75kg

Cable crunch 1x17 @ 48.75kg (PR)

**safcpaul** · 09-02-2022, 07:50 AM

Today's workout
Overhead press 1x3 @ 144lbs
1x2 @ 144lbs
1x9 @ 114lbs

ATG squats 1x5 @ 114lbs
1x5 @ 144lbs
1x5 @ 164lbs

Parallel bar tricep dips 1x8 + 30lbs
1x15 BW

Chin ups 1x4 + 50lbs
1x10 BW

Going to hit squats hard. Expecting numbers to rise quickly. Have neglected legs and going to pack some muscle onto them next few month

**safcpaul** · 09-05-2022, 04:16 AM

Today's workout

Dumbell bench press 1x3 @ 44kg dumbells (PR)
1x7 @ 40kg dumbells (PR)

Cable row 1x14 @ 48.75kg (PR)
One arm cable row 1x10 @ 26.25kg
1x9 @ 28.75kg

High cable fly 1x8 @ 32.5kg (PR)
1x5 @ 37.5kg (PR)

Lat pulldown 1x8 @ 61kg
1x6 @ 75kg

Rope pushdown 1x8 @ 38.75kg (PR)

Cable crunch 1x19 @ 48.75kg (PR)

Neutral grip barbell curl 1x10 @ 30kg
1x7 @ 40kg

Current weight : 191lbs

**safcpaul** · 09-07-2022, 03:16 AM

Today's workout
Overhead press 1x4 @ 144lbs (PR)
1x9 @ 124lbs (PR)

Back squats 1x5 @ 124lbs
1x5 @ 174lbs
1x5 @ 194lbs

One arm Kroc row 1x7 @ 140lb
Diamond push ups 1x20

**safcpaul** · 09-09-2022, 07:52 AM

Today's workout
Dumbell bench press 1x3 @ 44kg dumbells
1x6 @ 40kg dumbells

Lat pulldown 1x8 @ 75kg
1x5 @ 82kg (PR)

Incline press machine 1x3 @ 110kg (PR)
One arm cable row 1x8 @ 31.25kg
1x8 @ 38.25kg (PR)

High cable fly 1x10 @ 32.5kg (PR)

Cable crunch 1x20 @ 48.75kg (PR)

Rope pushdown 1x10 @ 38.75kg (PR)
Dumbell hammer curl 1x12 @ 20kg dumbells (PR)

**safcpaul** · 09-10-2022, 08:56 AM

Today would have been a rest day but have a bit free time so thought I'd do my squats today so I've got less to do tomorrow after work

Back squats
1x6 @ 194lbs
1x4 @ 204lbs

**safcpaul** · 09-11-2022, 08:32 AM

Tired after work. Working really long hours lately. Got in what I could in extension of the squats done yesterday

Overhead press 1x4 @ 144lbs
1x5 @ 134lbs

Kroc row 1x8 @ 140lbs per dumbell (PR)
1x7 @ 140lbs per dumbell

**safcpaul** · 09-13-2022, 07:27 AM

Today's workout
Dumbell bench press 1x7 @ 40kg dumbells
1x6 @ 40kg dumbells

Lat pulldown 1x6 @ 82kg (PR)
1x8 @ 75kg

Incline press machine 1x4 @ 110kg (PR)
MTS row machine 1x7 @ 150kg (PR)

Dumbell hammer curl 1x10 @ 20kg dumbells
Tricep press machine 1x10 @ 105kg (PR)

Abdominal crunch machine 1x8 @ 45kg
1x5 @ 55kg (PR)

**safcpaul** · 09-15-2022, 09:38 AM

Today's workout
Overhead press 1x5 @ 144lbs (PR)
1x2 @ 154lbs (PR)

Squats 1x8 @ 194lbs (PR)
1x6 @ 204lbs (PR)

Dumbell Kroc row 1x9 @ 140lb dumbells (PR)

Standing ab wheel rollout 1x7

**safcpaul** · 09-18-2022, 02:10 AM

Today's session

Dumbell bench press 2x5 @ 42kg dumbells
Lat pulldown 1x6 @ 82kg
1x9 @ 75kg (PR)

Incline press machine 1x5 @ 110kg (PR)
1x3 @ 110kg

MTS row machine 1x8 @ 150kg
1x4 @ 150kg

Dumbell hammer curl 1x11 @ 20kg dumbells
1x7 @ 22kg dumbells (PR)

Abdominal crunch machine 1x12 @ 45kg (PR)
1x8 @ 55kg (PR)

Tricep press machine 1x8 @ 115kg (PR)
1x5 @ 115kg

Feeling good overall. High intensity and plenty energy

**safcpaul** · 09-20-2022, 06:33 AM

Today's workout
Overhead press 1x2 @ 154lbs
1x6 @ 134lbs (PR)

Squats 1x5 @ 214lbs (PR)
1x4 @ 224lbs (PR)

Dumbell Kroc row 1x10 @ 140lb dumbells (PR)

Weighted push ups 1x16 + 33lbs

Barbell cheat curl 1x12 @ 76lbs
1x9 @ 94lbs

Dumbell tricep extension 1x12 @ 30lb dumbells

Standing ab wheel rollout 1x8 (PR)

**safcpaul** · 09-22-2022, 02:23 AM

Today's workout
Dumbell bench press 1x6 @ 42kg dumbells (PR)
1x5 @ 42kg dumbells

Lat pulldown 1x6 @ 82kg
V bar pulldown 1x8 @ 75kg

MTS row machine 1x9 @ 150kg (PR)
Incline press machine 1x6 @ 110kg (PR)

Dumbell hammer curl 1x9 @ 22kg dumbells (PR)
Tricep press machine 1x12 @ 115kg (PR)
1x5 @ 125kg

Abdominal crunch machine 1x12 @ 55kg (PR)

**safcpaul** · 09-23-2022, 10:01 AM

15 minutes hiit on the static bike today

**safcpaul** · 09-24-2022, 07:55 AM

Hardly any sleep last night but still did workout after work. Felt shattered

Overhead press 1x5 @ 144lbs
1x4 @ 144lbs

Squats 1x5 @ 224lbs (PR)
1x3 @ 234lbs (PR)

Kroc row 1x11 @ 140lb dumbells (PR)

Standing ab wheel rollout 1x10 (PR)

Will take 2 days off now and smash my next session

**safcpaul** · 09-27-2022, 04:32 AM

Today's workout
Dumbell bench 1x6 @ 42kg dumbells
1x3 @ 44kg dumbells

Lat pulldown 1x8 @54 kg
1x6 @ 68kg (dropped weight right down on these. Was using too much arms. Big focus on the stretch at the top and retract scapular at the bottom)

Incline press machine 1x6 @ 110kg
High row machine 1x6 @ 100kg

Dumbell hammer curl 1x10 @ 22kg dumbells (PR)
Tricep press machine 1x9 @ 125kg (PR)

Abdominal crunch machine 1x9 @ 60kg (PR)

20 minutes exercise bike

Thread: Safcpauls lean bulk journal

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions