Safcpauls lean bulk journal

[safcpaul]

Todays workout
Dumbell bench 1x6 @44kg dumbells
1x4 @46kg dumbells

Lat pulldown 1x8 @66kg
Underhand lat pulldown 1x8 @66kg

Dips 1x12
High cable chest fly 1x9 @17kg per side (PR)
Low cable fly 1x9 @7.9kg per side (PR)

Diverging seated row 1x5 @93kg (PR)

Dumbell curl 1x5 @20kg dumbells
Cable tricep extension 1x10 @ 14.7kg per arm (PR)

[safcpaul]

Mondays workout
Dumbell shoulder press 1x5 @30kg dumbells (PR)

Pec dec 1x6 @120kg (PR)
Reverse pec dec 1x6 @93kg (PR)

Underhand dumbell row 1x7 @40kg dumbells
1x7 @44kg dumbells

High cable chest fly 1x8 @17kg per side
Low cable chest fly 1x9 @7.9kg per side

Tricep Pushdown 1x10 @41kg
1x7 @45kg

Dumbell hammer curl 1x8 @24kg dumbells

[safcpaul]

Yesterday's workout
Dumbell bench press 1x5 @46kg dumbells (PR)
1x3 @48kg dumbells (PR)

High cable chest fly 1x7 @17.5kg per side
Low cable chest fly 1x8 @7.9kg per side

Lat pulldown 1x7 @66kg
Underhand lat pulldown 1x7 @66kg
Diverging lat pulldown 1x7 @66kg
Diverging seated row 1x5 @93kg

Rope pushdown 1x5 @36kg
Dumbell curl 1x6 @20kg

Within touching distance of my goal of benching the 50k dumbells. (the biggest in the gyn)

[RapidFail]

Nice work - you're pretty much benching and pressing the same weight in dumbbells that I've been doing with a barbell lately (albeit for higher reps). You haven't done the barbell bench for a while, have you?

[safcpaul]

Nice work - you're pretty much benching and pressing the same weight in dumbbells that I've been doing with a barbell lately (albeit for higher reps). You haven't done the barbell bench for a while, have you?

Thanks bud. I train by myself so it's just much easier to go for the dumbells rather than getting someone to spot me. Plus ive had it in my head for a while that i want to bench the biggest dumbells in the gym. Judging by my dumbells, i wreckon i could put up 110kg for a couple reps on the bench. Will test it soon before i cut for curiosity purposes. Think another month of pushing up the weights and then I'll cut. Ive got a picture at the start of this log from my last cut so it will be interesting to compare to the end of my next cut

[RapidFail]

Thanks bud. I train by myself so it's just much easier to go for the dumbells rather than getting someone to spot me. Plus ive had it in my head for a while that i want to bench the biggest dumbells in the gym. Judging by my dumbells, i wreckon i could put up 110kg for a couple reps on the bench. Will test it soon before i cut for curiosity purposes. Think another month of pushing up the weights and then I'll cut. Ive got a picture at the start of this log from my last cut so it will be interesting to compare to the end of my next cut

I train alone too (at home) - I have the safety bars set to a height where they don't interfere with my bench and stop the barbell from crushing my throat!

How do you find getting the dumbbells into position? I always do the dumbbell bench for higher reps (8-15) because I find heavy dumbbells a bit unwieldy.

[safcpaul]

I train alone too (at home) - I have the safety bars set to a height where they don't interfere with my bench and stop the barbell from crushing my throat!

How do you find getting the dumbbells into position? I always do the dumbbell bench for higher reps (8-15) because I find heavy dumbbells a bit unwieldy.

Safety bars would be great. I just never figured out how to set them in order to still bring the bar to my chest. Dumbells i stand up on the bench and sit behind them and then i get them on my knees. When i get them on my knees, i then retract my shoulders and lie back with the weight. My starting position is with the dumbells on my chest. Always done it this way so im very strong in a deadstop position

[safcpaul]

Todays workout
Dumbell bench press 1x4 @48kg dumbells (PR)
1x3 @48kg dumbells

Cable row 1x8 @66kg
1x6 @73kg

Diverging lat pulldown 1x6 @66kg
Seated diverging row 1x6 @93kg (PR)

Converging chest press 1x5 @79kg

Dumbell curl 1x7 @20kg
Tricep press machine (full stack x20)

[safcpaul]

Todays workout
Dumbell shoulder press 1x3 @32kg dumbells (PR)
1x7 @ 28kg dumbells (PR)

Reverse pec dec 1x9 @86kg (PR)
Pec dec 1x4 @127kg (PR)

Neutral grip lat pulldown 1x7 @66kg

Cable tricep extension 1x6 @ 17kg per arm (PR)
Dumbell hammer curl 1x9 @24kg dumbells


Full of cold but still did a workout albeit a bit less than usual. Weights still going up

[safcpaul]

Yesterday's workout
Dumbell bench 1x6 @44kg dumbells
1x4 @46kg dumbells

Cable row 1x8 @73kg (PR)
1x5 @79kg (PR)

High cable chest fly 1x9 @17kg per side (PR)
Lat pulldown 1x7 @66kg

Cable tricep extension 1x7 @17kg per side (PR)
Cable curl 1x8 @12.5kg per side

10 minutes stairmaster at 170bpm

[safcpaul]

Decided im now going to start cutting. Getting a bit sick of piling food into myself so it's time to cut to see if ive built some muscle. Current weight is roughly 205lbs. I expect to drop a few lbs this first week from just decreasing the food.

Todays workout
Dumbell shoulder press 1x6 @28kg dumbells
1x4 @30kg dumbells

Reverse pec dec 1x7 @93kg
Pec dec 1x5 @127kg (PR)

Neutral grip lat pulldown 1x8 @66kg
1x4 @73kg

Converging chest press 1x5 @79kg

Decline sit ups 1x15 + 25kg
1x10 +25kg

Dumbell hammer curl 1x10 @24kg dumbells
Tricep press machine (full stack x25 reps)

10 minutes stairmaster to finish

[safcpaul]

Todays workout
Dumbell bench 1x6 @44kg dumbells
High cable chest fly 1x7 @17kg per side

Underhand lat pulldown 1x7 @66kg
Cable row 1x6 @79kg (PR)

Dumbell curl 1x7 @20kg dumbells
Tricep Pushdown 1x12 @41kg

Decline sit up 1x16 + 25kg (PR)

5 minutes hiit to finish

Really quick workout. Was in a rush. Now off to work

[safcpaul]

Todays workout
Dumbell shoulder press 1x6 28kg dumbells

Cable row (wider grip) 1x7 @66kg
1x6 @73kg

Diverging chest press 1x7 @79kg (PR)

Neutral grip lat pulldown 1x7 @66kg
1x4 @73kg

Low cable fly 1x10 @7.9kg (PR)
1x5 @ 10.2kg (PR)

High cable fly 1x5 @17kg

Cable tricep extension 1x7 @17kg per arm
Dumbell hammer curl 1x6 @26kg dumbells

Hanging knee raise 1x10
Hanging leg raise 1x5

[safcpaul]

Yesterday's workout
Dumbell bench press 1x5 @44kg dumbells
1x4 @44kg dumbells
Converging chest press 1x6 @79kg

Diverging seated row 1x6 @93kg
Underhand lat pulldown 1x8 @66kg
Pull ups 1x5 (was fatigued before starting these)

Dumbell curls myo reps
Tricep Pushdown 1x9 @45kg

Decline sit up 1x16 + 25kg

Weight down about 7lbs from eating less. When cutting i find pushing strength is the hardest to maintain. Will keep fighting to keep as much strength as possible

[safcpaul]

havent logged last weeks workouts so will update

26th
dumbell shoulder press 1x6 @28kg dumbells
cable row wide grip 1x6 @73kg
1x5 @75kg
neutral lat pulldown 1x8 @66kg
high cable chest fly 1x7 @17kg
cable tricep extension 1x7 @17kg per side
hanging knee raises 1x15

[safcpaul]

28th jan

dumbell bench 3x4 @44kg dumbells

cable row (wide) 1x6 @73kg
2x5 @73kg

barbell squat 2x5 @60kg
1x5 @65kg

high cable chest fly 1x5 @17kg
cable tricep extension 1x6 @17kg per arm
lying leg curl 1x6 @59kg
hanging knee raises 1x16
arm curl machine 1x10 @41kg

[safcpaul]

30th january

dumbell shoulder press 1x6 @28kg dumbells
2x4 @28kg dumbells

deadlift 1x5 @70kg
1x5 @90kg
1x5 @100kg

pull ups 6,5,4

[safcpaul]

yesterdays workout
dumbell bench 2x4 @44kg dumbells

barbell squat 1x5 @67.5kg
1x5 @70kg

cable row (neutral grip ) 1x5 @73kg
cable row (wide grip) 1x6 @73kg

hanging knee raises 1x17
arm curl machine 1x8 @50kg


currently cutting, trying to fight to maintain as much strength as possible and also added squats and deadlifts to try and get a base for them. weight is currently at 194lbs so im dropping weight quickly. last cut i did i ended up 177lbs so will be interesting to compare to see the difference when i get close to that again