Let's build some muscles

CityHunter · 08-31-2009, 05:24 PM

First of all just a hudge thank to Built for her precious help and patience with the dumb French I am!

I start today the Built training named "Baby got back"

First day:

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 132 lbs

One-arm dumbbell 3x12 at 27lbs

Barbell bench 5x5 at 165 lbs

Dumbbell bench 3x8 at 40 lbs for each dumbbell

Flat or low incline flyes 3x12 - try using cables for these, or pec dec as an option OOPS I forgot this one!

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at154 lbs

Optional abs, 3x8 weighted at 22 lbs

**Gazhole** · 08-31-2009, 05:42 PM

Good workout, man! Rack pulls are strong

CityHunter · 09-01-2009, 10:36 AM

thanks!

CityHunter · 09-01-2009, 05:34 PM

WOOOwwwww today it has been really hard!

My legs are dead!

Day 2:

Squats 5x5 at 198 lbs

Front squats 3x8 at 110 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs, I did 3x6 this time I couldn't do muche after the first two ones

GHRs 3x8 at 44 LBS

Abdos

CityHunter · 09-03-2009, 05:02 AM

Day 3

Rest

CityHunter · 09-04-2009, 09:24 AM

Day 4

Weighted chins 5x5 weighted at 22 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 44 lbs

Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs

clean-and-press 2X2 at 35.2 lbs each arm

Olympic bar corner press - 3×8 at 77 lbs

Arnold press 3X8 at 30.8 lbs each dumbbell

lateral raises - 3x8 at 26.4 lbs each dumbbell

CityHunter · 09-07-2009, 01:58 PM

Day 5

Deadlift 5x5 at 209 lbs

GHR 3x8

Leg curl 3x12 at 187 lbs

Front Squat 3x8 at 110 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 110 lbs

CityHunter · 09-07-2009, 02:06 PM

Week 2

Day 1

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 132 lbs

One-arm dumbbell 3x12 at 29. 55 lbs

Barbell bench 5x5 at 176 lbs

Dumbbell bench 3x8 at 44 lbs for each dumbbell

Incline barbell bench 3x8 44 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 220 lbs

Abdos at 3x8 weighted at 26.4 lbs

**Built** · 09-07-2009, 05:33 PM

Good job. What are you doing for diet?

Re dumb French - you should know that I am originally from Québec - you guys usually call US the dummies.

CityHunter · 09-08-2009, 05:42 AM

Lol. Thx. Québec!!!! And you don't speak french!!!

Well concerning my diet, I followed your advice. My maintenance was around 2700-2800 cal.

So here is what i'm doing:

3300 calories
200g of proteins or more
200g of carbs or more
100g of fat NOT MORE and usually I try to stay below 100 around 95

As food supplement I bought an equivalent of B50, Whey proteins, Vitamin c 1g per day, creatin monohydrate 10g/day (5g before training and 5g after workout)

I still have to find fish oil and dextrose but it seems to be hard to find in Paris. I'm gonna try in dietetic store.

My weight is going up but I'm feel that I'm building muscle. My strengh is growing too. This training is cool.

CityHunter · 09-09-2009, 05:17 AM

Day 2

This day is definitely the one which hurts the most!!!!!!!!!!

Squats 5x5 at 220 lbs instead of 98 last week

Front squat 3x8 at 110 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs - I did all the sets this week not like the last week

GHRS 3x8 at 44 lbs

Biceps 3x8 at 40 lbs each biceps with dumbells

Abdos 3x20 unweighted

CityHunter · 09-09-2009, 05:21 AM

Day 3

REST

CityHunter · 09-11-2009, 04:12 AM

Day 4

Wow yesterday was hard I'm really tiring today, first day Where I lost a little bit of weight.

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 55 lbs

Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs, 121 lbs

clean-and-press 2X2 at 44 lbs each arm

Olympic bar corner press - 3×8 at 77 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 26.4 lbs each dumbbell

Abdominos

**Built** · 09-11-2009, 09:57 AM

Workouts are looking great! How is it feeling - does it feel like it's balanced to you?

**Gazhole** · 09-11-2009, 10:04 AM

Looking good, man!

Have you looked on MyProtein for your supps? I think they ship to europe and their prices are so dirt cheap that any extra shipping costs will likely just even it out.

CityHunter · 09-14-2009, 05:21 AM

Quote:

Originally Posted by Built

Workouts are looking great! How is it feeling - does it feel like it's balanced to you?

I'm feeling great and perfectly balanced. My strength is going up and when I look at me in the mirror I can see the progress. As I told you by MP since three days I'm loosing a little bit of weight. Maybe because of water fluctuation, but I'll follow your advice and eat more by increasing my calories from 3300 to 3500-3600 keeping the fat at 100. I'll see if it makes the difference.

CityHunter · 09-14-2009, 05:23 AM

Quote:

Originally Posted by Gazhole

Looking good, man!

Have you looked on MyProtein for your supps? I think they ship to europe and their prices are so dirt cheap that any extra shipping costs will likely just even it out.

Nope but I'm gonna look at it right after writting this message and see if it's interesting or not. I pay for a 2.2 kg Ultimate Nutrition whey protein pot 45€.

CityHunter · 09-15-2009, 05:20 AM

Week 3

It was a really good training, I really liked it! I increased my calories and my weight is going up now ;-)

Day 1

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 132 lbs

One-arm dumbbell 3x12 at 57.2 lbs

Barbell bench 5x5 at 187 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline barbell bench 3x8 57.2 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs

Abdos at 3x8 weighted at 26.4 lbs

CityHunter · 09-15-2009, 05:35 PM

Day 2

The squats was really hard today. I increase the weights again today. Tomorrow rest time! My body weight keeps going up. I messed up a little bit with the fat today 118g instead of 100, the chocolate mousse was too tempting!!!! I'll try to just eat 80g of fat tomorrow to be forgiven! ;-)

Squats 5x5 at 242 lbs

Front squat 3x8 at 132 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 44 lbs each biceps with dumbells

Abdos 3x20 unweighted

CityHunter · 09-16-2009, 07:39 AM

Day 3

REST

At the end of the week it will be the end of my third week bulking cycle. I'll put some photos of myself now to show the contrast with the ones in my profile I took during the first days of august.

I hope the contrast will be obvious ;-)

CityHunter · 09-17-2009, 06:38 PM

Day 4

Good training today.

I'm feeling realling good, the results after three weeks are really not too bad!!!!

I'll post some picture tomorrow

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 66 lbs

Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs, 121 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3×8 at 77 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 26.4 lbs each dumbbell

Abdominos

**Built** · 09-17-2009, 09:14 PM

Workouts are looking good - nice to see your lifts going up and your happy-sounding reports!

CityHunter · 09-18-2009, 07:10 PM

Day 5

Deadlift 5x5 at 231 lbs

GHR 3x8 at 22 lbs

Leg curl 3x12 at 198 lbs

Front Squat 3x8 at 132 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 110 lbs

CityHunter · 09-18-2009, 07:26 PM

Here I am after three weeks. I'm really happy. Tell me what you think.

The first pictures has been taken the 6th of august and the last ones today

**Built** · 09-18-2009, 07:39 PM

You look like you're thick to start with - nice to have that as a base when you're looking to bulk.

Workouts show some nice strength gains. Good job, carry on.

CityHunter · 09-19-2009, 06:14 AM

Thanks Built. I weight 97.2 kilos right now. I'll continue to bulk as soon as I reach 105 kg. Then I'll try to cut.

CityHunter · 09-21-2009, 04:51 PM

Week 4

Today I left fall a scale of 44 lbs on my foot... It wasn't a good idea at all....

Anyway strength still rising!

Day 1

Rack pulls 5x5 at 286 lbs

BO rows 3x8 at 154 lbs

One-arm dumbbell 3x12 at 61.6 lbs

Barbell bench 5x5 at 198 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline barbell bench 3x8 57.2 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs

Abdos at 3x8 weighted at 35.2 lbs

m11 · 09-21-2009, 05:21 PM

Keep up the good work, CityHunter

CityHunter · 09-24-2009, 06:14 AM

Thanks M11!!

It's really cool, my strength still goes up! But I'm not yet reach my weight goal.

Day 2

Squats 5x5 at 254 lbs instead of 98 last week

Front squat 3x8 at 143 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 44 lbs each biceps with dumbells

Abdos 3x20 unweighted

CityHunter · 09-24-2009, 06:14 AM

Day 3

Rest

08-31-2009, 05:24 PM	#1
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Let's build some muscles First of all just a hudge thank to Built for her precious help and patience with the dumb French I am! I start today the Built training named "Baby got back" First day: Rack pulls 5x5 at 265 lbs BO rows 3x8 at 132 lbs One-arm dumbbell 3x12 at 27lbs Barbell bench 5x5 at 165 lbs Dumbbell bench 3x8 at 40 lbs for each dumbbell Flat or low incline flyes 3x12 - try using cables for these, or pec dec as an option OOPS I forgot this one! Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at154 lbs Optional abs, 3x8 weighted at 22 lbs Last edited by CityHunter : 08-31-2009 at 05:39 PM.

08-31-2009, 05:42 PM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Good workout, man! Rack pulls are strong http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

09-07-2009, 02:06 PM	#8
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Week 2 Week 2 Day 1 Rack pulls 5x5 at 265 lbs BO rows 3x8 at 132 lbs One-arm dumbbell 3x12 at 29. 55 lbs Barbell bench 5x5 at 176 lbs Dumbbell bench 3x8 at 44 lbs for each dumbbell Incline barbell bench 3x8 44 lbs for each dumbbell Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 220 lbs Abdos at 3x8 weighted at 26.4 lbs

09-07-2009, 05:33 PM	#9
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Good job. What are you doing for diet? Re dumb French - you should know that I am originally from Québec - you guys usually call US the dummies. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-11-2009, 09:57 AM	#14
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Workouts are looking great! How is it feeling - does it feel like it's balanced to you? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-01-2009, 10:36 AM	#3
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	thanks!

09-01-2009, 05:34 PM	#4
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	WOOOwwwww today it has been really hard! My legs are dead! Day 2: Squats 5x5 at 198 lbs Front squats 3x8 at 110 lbs Walking lunges 3x10-12 steps on each leg at 88 lbs, I did 3x6 this time I couldn't do muche after the first two ones GHRs 3x8 at 44 LBS Abdos

09-03-2009, 05:02 AM	#5
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 3 Rest

09-04-2009, 09:24 AM	#6
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 4 Weighted chins 5x5 weighted at 22 lbs Unweighted chins 3x8 hammerstrength pulldowns 3x12 at 44 lbs Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs clean-and-press 2X2 at 35.2 lbs each arm Olympic bar corner press - 3×8 at 77 lbs Arnold press 3X8 at 30.8 lbs each dumbbell lateral raises - 3x8 at 26.4 lbs each dumbbell

09-07-2009, 01:58 PM	#7
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 5 Deadlift 5x5 at 209 lbs GHR 3x8 Leg curl 3x12 at 187 lbs Front Squat 3x8 at 110 lbs Dips 3x8 Close grip Barbell bench 3x8 at 110 lbs

09-08-2009, 05:42 AM	#10
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Lol. Thx. Québec!!!! And you don't speak french!!! Well concerning my diet, I followed your advice. My maintenance was around 2700-2800 cal. So here is what i'm doing: 3300 calories 200g of proteins or more 200g of carbs or more 100g of fat NOT MORE and usually I try to stay below 100 around 95 As food supplement I bought an equivalent of B50, Whey proteins, Vitamin c 1g per day, creatin monohydrate 10g/day (5g before training and 5g after workout) I still have to find fish oil and dextrose but it seems to be hard to find in Paris. I'm gonna try in dietetic store. My weight is going up but I'm feel that I'm building muscle. My strengh is growing too. This training is cool.

09-09-2009, 05:17 AM	#11
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 2 This day is definitely the one which hurts the most!!!!!!!!!! Squats 5x5 at 220 lbs instead of 98 last week Front squat 3x8 at 110 lbs Walking lunges 3x10-12 steps on each leg at 88 lbs - I did all the sets this week not like the last week GHRS 3x8 at 44 lbs Biceps 3x8 at 40 lbs each biceps with dumbells Abdos 3x20 unweighted

09-09-2009, 05:21 AM	#12
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 3 REST

09-11-2009, 04:12 AM	#13
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 4 Wow yesterday was hard I'm really tiring today, first day Where I lost a little bit of weight. Weighted chins 5x5 weighted at 33 lbs Unweighted chins 3x8 hammerstrength pulldowns 3x12 at 55 lbs Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs, 121 lbs clean-and-press 2X2 at 44 lbs each arm Olympic bar corner press - 3×8 at 77 lbs Arnold press 3X8 at 35.2 lbs each dumbbell lateral raises - 3x8 at 26.4 lbs each dumbbell Abdominos

09-11-2009, 10:04 AM	#15
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Looking good, man! Have you looked on MyProtein for your supps? I think they ship to europe and their prices are so dirt cheap that any extra shipping costs will likely just even it out. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

09-15-2009, 05:20 AM	#18
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Week 3 Week 3 It was a really good training, I really liked it! I increased my calories and my weight is going up now ;-) Day 1 Rack pulls 5x5 at 265 lbs BO rows 3x8 at 132 lbs One-arm dumbbell 3x12 at 57.2 lbs Barbell bench 5x5 at 187 lbs Dumbbell bench 3x8 at 66 lbs for each dumbbell Incline barbell bench 3x8 57.2 lbs for each dumbbell Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs Abdos at 3x8 weighted at 26.4 lbs

09-15-2009, 05:35 PM	#19
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 2 The squats was really hard today. I increase the weights again today. Tomorrow rest time! My body weight keeps going up. I messed up a little bit with the fat today 118g instead of 100, the chocolate mousse was too tempting!!!! I'll try to just eat 80g of fat tomorrow to be forgiven! ;-) Squats 5x5 at 242 lbs Front squat 3x8 at 132 lbs Walking lunges 3x10-12 steps on each leg at 88 lbs GHRS 3x8 at 44 lbs Biceps 3x8 at 44 lbs each biceps with dumbells Abdos 3x20 unweighted Last edited by CityHunter : 09-15-2009 at 05:45 PM.

09-16-2009, 07:39 AM	#20
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 3 REST At the end of the week it will be the end of my third week bulking cycle. I'll put some photos of myself now to show the contrast with the ones in my profile I took during the first days of august. I hope the contrast will be obvious ;-)

09-17-2009, 06:38 PM	#21
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 4 Good training today. I'm feeling realling good, the results after three weeks are really not too bad!!!! I'll post some picture tomorrow Weighted chins 5x5 weighted at 33 lbs Unweighted chins 3x8 hammerstrength pulldowns 3x12 at 66 lbs Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs, 121 lbs clean-and-press 2X2 at 70.4 lbs each arm Olympic bar corner press - 3×8 at 77 lbs Arnold press 3X8 at 35.2 lbs each dumbbell lateral raises - 3x8 at 26.4 lbs each dumbbell Abdominos

09-17-2009, 09:14 PM	#22
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Workouts are looking good - nice to see your lifts going up and your happy-sounding reports! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-18-2009, 07:10 PM	#23
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Day 5 Deadlift 5x5 at 231 lbs GHR 3x8 at 22 lbs Leg curl 3x12 at 198 lbs Front Squat 3x8 at 132 lbs Dips 3x8 Close grip Barbell bench 3x8 at 110 lbs

09-18-2009, 07:39 PM	#25
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	You look like you're thick to start with - nice to have that as a base when you're looking to bulk. Workouts show some nice strength gains. Good job, carry on. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-19-2009, 06:14 AM	#26
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Thanks Built. I weight 97.2 kilos right now. I'll continue to bulk as soon as I reach 105 kg. Then I'll try to cut.

09-21-2009, 04:51 PM	#27
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Week 4 Week 4 Today I left fall a scale of 44 lbs on my foot... It wasn't a good idea at all.... Anyway strength still rising! Day 1 Rack pulls 5x5 at 286 lbs BO rows 3x8 at 154 lbs One-arm dumbbell 3x12 at 61.6 lbs Barbell bench 5x5 at 198 lbs Dumbbell bench 3x8 at 66 lbs for each dumbbell Incline barbell bench 3x8 57.2 lbs for each dumbbell Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs Abdos at 3x8 weighted at 35.2 lbs

09-21-2009, 05:21 PM	#28
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Keep up the good work, CityHunter Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

09-24-2009, 06:14 AM	#29
CityHunter Registered User Join Date: Oct 2005 Posts: 134 Photos: 6	Thanks M11!! It's really cool, my strength still goes up! But I'm not yet reach my weight goal. Day 2 Squats 5x5 at 254 lbs instead of 98 last week Front squat 3x8 at 143 lbs Walking lunges 3x10-12 steps on each leg at 88 lbs GHRS 3x8 at 44 lbs Biceps 3x8 at 44 lbs each biceps with dumbells Abdos 3x20 unweighted

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