As some of you know I've been cutting. I feel I've now got lean enough to do a lean bulk for the long term. I will not be chasing bodyweight increase but will increase food when needed. I have neglected legs and this will be reflected in my starting numbers but I will be training them hard from now on. My training style is lower volume and high intensity. 1 top set to failure for each exercise with another set for additional volume. Volume will increase by adding more exercises rather than more sets per exercise.
Starting stats
Height : 6 foot 2
Weight : 81.1kg
Starting picture taken today : https://imgur.com/a/AOKmlBz
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Thread: Safcpauls lean bulk journal
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05-28-2022, 08:55 AM #1
Safcpauls lean bulk journal
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05-28-2022, 09:03 AM #2
Today's workout
Front squat 1x8 @ 126lbs
1x6 @ 146lbs
Overhead press 1x6 @ 126lbs
1x4 @ 126lbs
Barbell good mornings 1x8 @ 96lbs
1x8 @ 116lbs
1x8 @ 126lbs
1x7 @ 146lbs
(Just finding out my starting numbers)
Chin ups 1x8 + 5lbs
1x7 + 15lbs
Lateral raise 1x8 @ 20lbs
Dumbell tricep extension (deadstop) 1x4 @ 40lbs
Standing ab wheel rollout 1x6Last edited by safcpaul; 09-20-2022 at 09:33 AM.
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05-29-2022, 05:48 AM #3
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05-29-2022, 06:05 AM #4
I'll keep an eye on this. I think we're at similar levels of advancement - from memory I've been lifting for a bit longer, you're an inch taller and about 3kg heavier, our body fat and muscular development is similar but you're definitely stronger than me.
I'm also lean bulking at the moment and have been since the start of February. I'm curious what you mean about not chasing bodyweight increase? You're going to eat intuitively, keep and eye on the scale and adjust from there?https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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05-29-2022, 01:09 PM #5
Thanks for joining. Yes mate, will be interesting to have a good read through your journal and I'll be following you aswell. I've read your journals in the past and you've made great progress. Yes I'll be eating intuitively and tweaking my diet based on mainly my progress in the gym. If I'm not progressing lifts then I'll increase what I'm eating. I have a rough idea of how many calories I'm eating from past counting. I'll also reduce calories slightly if scale moving up too quick. I'm expecting a quick jump of a few kg in the first week just from increasing calories and refilling glycogen and water. Already looking much fuller from eating more
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05-30-2022, 02:08 AM #6
Today's workout
Dumbell bench press 1x6 @ 38kg
1x5 @ 38kg
Dumbell rows 1x8 @ 46kg
1x6 @ 48kg
Incline press machine 1x4 @ 100kg
Leg extension machine 2x8 @ 65kg
Leg curl machine 2x8 @ 65kg
Cable facepull 1x12 @ 26.25kg
Pec deck machine 1x5 @ 125kg
Dumbell hammer curl 1x9 @ 18kg
Ab crunch machine 1x6 @ 65kgLast edited by safcpaul; 06-06-2022 at 06:31 AM.
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05-31-2022, 02:13 AM #7
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05-31-2022, 01:59 PM #8
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06-01-2022, 12:09 AM #9
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06-01-2022, 02:24 AM #10
Today's workout
Front squats 1x8 @146lbs
1x8 @ 152lbs
Overhead press 1x7 @ 126lbs
1x5 @ 126lbs
Chin ups 1x8 + 15lbs
1x6 + 20lbs
Seated lateral raise 1x9 @ 20lbs
Dumbell tricep extension 1x9 @ 36lbs
Dumbell one leg calf raise (5 second pause) 1x10 @ 50lbs
Standing wheel rollout 1x7Last edited by safcpaul; 09-20-2022 at 09:35 AM.
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06-02-2022, 02:35 AM #11
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06-02-2022, 04:49 AM #12
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06-03-2022, 03:29 AM #13
Dog been ill. Been rushing around vets for surgery for her. She's got something called pyometra. First vet quoted me 3000 pound. Managed to find a vet to do it for 700 pound. Just dropped her off for it. Then went to go to the gym and it was shut as it's bank holiday for this jubilee crap so went home and just did a tiny workout. Totally sick today
Overhead press 1x7 @ 126lbs
Front squat 1x8 @ 156lbs
Barbell row 1x12 @ 182lbs
Single arm dumbbell tricep extension 1x7 @40lbs
Hammer curl 1x9 @ 40lbsLast edited by safcpaul; 09-20-2022 at 09:36 AM.
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06-03-2022, 04:03 PM #14
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06-04-2022, 06:11 AM #15
Thanks mate. She's 9. Got to treat her like a baby for the next couple weeks, make sure she doesn't do anything to open the stitches. My home gym is a pull up tower, a barbell, adjustable dumbells, about 350lbs worth of weights and a squat rack without safety bars so I do my front squats, overhead press, pull ups/chin ups and a few other exercises at home and do the rest at the gym. You'll know when I'm at home because my weights are all in lbs and at the gym they're all in kg
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06-05-2022, 03:08 AM #16
Went for a run again yesterday. Feel fit just going to take a while for my legs to get used to it. Feels like my anterior tibialis is weak
Today's workout
Dumbell bench press 2x6 @ 38kg
Dumbell rows 2x7 @ 48kg
Incline press machine 1x5 @ 100kg
Leg extension machine 1x10 @ 65kg
Leg curl machine 1x12 @ 65kg
1x8 @ 75kg
High row machine 1x5 @ 140kg (full stack)
Dumbell hammer curl 1x8 @ 20kg
Cable pushdown 1x8 @ 26.25kg
Cable crunch 1x6 @ 48.25kg (full stack)
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06-06-2022, 08:12 AM #17
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06-07-2022, 10:15 AM #18
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06-08-2022, 09:02 AM #19
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06-09-2022, 08:42 AM #20
Today's workout
Dumbell bench press 1x6 @ 38kg
1x4 @ 40kg
Dumbell rows 1x8 @ 48kg
1x6 @ 50kg
Incline press machine 1x10 @ 90kg
High row machine 1x7 @ 65kg
Wide grip pull up 1x6
Pec deck machine 1x8 @ 115kg
Leg extension machine 1x12 @75kg
1x12 @ 85kg
Leg curl machine 1x10 @ 75kg
1x8 @ 80kg
Leg press calf raise 1x12 @75kg
1x12 @ 85kg
1x12 @ 105kg
Dumbell hammer curl 1x12 @ 18kg
Cable tricep pushdown 1x12 @ 26.25
Cable crunch 1x8 @ 48.75kg (full stack)
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06-09-2022, 09:00 AM #21
https://imgur.com/a/zJuP3CX
Current condition. Obviously filled back out since starting a bulk after being in a deficit. Put on a few kg. Will update weight tomorrow. Will be bulking for a long time and wanting to push some big numbers by the end of itLast edited by safcpaul; 06-09-2022 at 09:30 AM.
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06-10-2022, 02:45 AM #22
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06-11-2022, 01:31 AM #23
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06-12-2022, 02:28 PM #24
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06-13-2022, 08:19 AM #25
Finished work and went to gym for a workout
Dumbell bench 1x6 @ 38kg
1x4 @ 40kg
Dumbell rows 1x6 @ 50kg
1x5 @ 50kg
Incline press machine 1x6 @ 100kg
Wide grip pull ups 1x8 bodyweight
Leg extension machine 1x10 @ 95kg
1x9 @ 100kg
Leg curl machine 1x6 @ 85kg
1x10 @ 75kg
Leg press calf raise 1x15 @ 115kg
1x12 @ 125kg
1x10 @ 135kg
Cable crunch 1x10 @ 48.25kg (full stack)
Cable pushdown 1x10 @ 26.25kg
Dumbell hammer curl 1x10 @20kg
Grip giving out on dumbell rows rather than back. Don't know wether to try straps or just let grip adjust. I'm still progressing regardless
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06-14-2022, 06:46 AM #26
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06-15-2022, 02:27 AM #27
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06-16-2022, 05:32 AM #28
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06-17-2022, 03:24 AM #29
Today's workout
Dumbell bench 1x7 @ 38kg (PR)
1x3 @ 40kg
1x4 @ 40kg
Dumbell rows 1x6 @ 50kg
1x5 @ 50kg
Incline press machine 1x7 @ 100kg
Wide grip pull ups 1x9
Leg extension 2x10 @ 105kg (PR)
Leg curl 2x8 @ 85kg (PR)
Leg press calf raise 1x12 @ 135kg (PR)
1x10 @ 145kg (PR)
Cable tricep pushdown 1x11 @ 26.25kg
Cable crunch 1x8 @ 46.75kg
Dumbell hammer curl 1x9 @ 20kg
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06-18-2022, 02:37 AM #30
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