BulkMeUp

Regular DL's - wu 90x8, 160x6 - 180x8,190x8, 8
BB Decline Presses - wu 50x8,70x6 - 100x8, 110x8,8
V-Grip pulldowns - 150x8, 157.5x8, 165x8
EZ BB preachers SS Overhead tri extensions- 30x10/45x12, 10/12, 9,12
Standing Calves - 115x15, 135x15, 15
Weighted Leg Raises - 15 x8,9,8

DL's - Started 20lb below my PR. but that was a bit too easy. So i upped it by 10lb. and got to max rr. Will up the weight next time.

Decline - 100 was a tad bit easy. Increased to 110 and got to max rr. Previous routine i was dying at 90. But i was also doing this exercise after flat bench and lat pulls/rows. so it is a PR? dosent matter

Pulldowns - 150 was a bit easy. Threw on the extra rubber weight and still got to max rr. So went to next plate and still got to max rr. But i shall try 165 again next week.

EZ BB preachers SS Overhead tri ext- Preachers seemed difficult with 40lb, so went down to 30lbs. didnt get anywhere near min rr of 10. Couldnt be bothered to change weights and kept on. Just checked some records. During jun-jul i was doing 50lb bb curls during the p/rr/s cycle. So seems like i'v lost strength. However got to max rr with overhead tris.

Standing claves - 135 seemed like the right weight for these sets.

Leg raises - Couldnt get to max rr of 12 for these. Was doing 20lb for 8 reps last routine. So i'v lost strength on these too
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This routine dosent seem very intense and hence dosent seem satisfying. But this is only the completion of the first week, so too early to pass any judgement.

Emma-Leigh

Nice looking workout Adrian!

So - back to 'real life' again! How are you going getting back into a 'routine' of eating and training? How is your diet going? What macro's have you settled on?

Also - Do you have a weight or rep progression/periodisation goal with your workouts or are you just going for "as many reps as I can do in a specific rep range"?

And - stupid question but:
What are 'overhead curls'?

Maybe I know then by another name?


I agree - give it a little time. You have to give yourself time to get back into things.

Hope you had a great day!!

BulkMeUp

Thanks Emma. I'm have been feeling a bit of DOMS during the past week, but i guess 2 weeks of slothfullness would do that.

Unfortunately, yes. It is back to real life. Why cant life be one big dream the way i want to dream it? ... or maybe we are really in The Matrix!

Didnt change anything from my previous diet, except dropped one pwo shake as this routine is only a 3x split.

Macros work out to be :
Grams per lb of LBM= 1.80C 0.63F 1.71P (1.41Complete Protein)
Daily Average Total= 242.41C 85.71F 230.79P (190.90Complete Protein)
PWO Shake= 415Cals= 60.21C 4.1F 35.9P (30.1 Complete Protein)
Percent Split= 38.08%C 30.30%F 36.25%P (29.99% Complete Protein)
Daily Average Total= 2546 - 2600 cals

Am going for as many reps in the Rep range and then simply increase the weight when i get to max RR with all clean reps with good form. This routine is a 3x full body heavy(6-8)/light(10-12)/heavy(6-8) split for Legs/Back/Chest and Light(10-12) 2x per week for arms/abs/calves and light(10-12) 1x for shoulders.

Not a stupid question. Actually it is my mistake. I put that info in while at work with one too many interruptions. It should be 'Overhead DB Tricep Extensions'. I'v correct that post. Sorry about that.

Yep am going to monitor it closely. Need to get back into things more mentally than physically, presently.

Thanks Emma, i hope you had a good one as well

grant

Just curious BulkMeUp...how much of your carbohydrate intake is fiber?

Thanks

BulkMeUp

Hey grant. Thanks for dropping by
A while ago i counted fibre and it was ~44g (if i remember correctly). I dont use any added source of fibre as i figure that between the Oats, Brown rice, Sweet potato with the skin and fruits/veggies i get enough.

BulkMeUp

Squat (wide stance) - wu 50x8, 90x6 - 140x8,8,8
DB Incline press - wu 35'sx8, 40'sx6 - 55'sx8,6,5
Underhand BB bent overs - 100x8,8,8
Lying DB tri extns SS seated DB curls - 20'sx12/30'sx12, 20'sx12/30'sx12, 20'sx10/30'sx10
Seaed Claves - 110x11,9,8
Crunches - 35x15, 40x15,15

Squats - got to max rr and will increase weights next time.

Inclines - thought i could get to max rr but couldnt. damn!

Bent overs - weight up by 10lb AND got to max rr. I get the feeling that i may be using bi's a bit much with these. Trying to use minimal thumb grip with the BB. Need to focus on that next time but weight are def going up.

Tri ext SS curls - reduced the weights for both to get into RR. Made it for the first 2 sets, but not the 3rd. Should be able to do it next week.

Seated Calves - Weight up by 10lbs. Tried doing these a bit slower than usual. Felt good, thought didnt get into RR for 2nd and 3rd sets.

Crunches - 1st set same weight as last time. Seemed easy, so increased weight for 2nd and 3rd set. Made it to max rr for all 3 sets. Did them a bit slowly than usual with a small pause at the squeeze. Any more burn in my abs and i would have needed to use the fire extinguisher to put out the burn
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Need to be a lot more focussed on the RI. I have it in mind that i am only doing 3 major sets and take it easy. The next thing i know the routine is taking a little over 1.5 hrs! waste of time
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It was pouring cats, Dogs and Buffaloes on the way home . I did have an umbrella but my pants and shoes got soaked! It almost felt like being in a tropical country in a monsoon shower. Though not as bad, though (i have been in a tropical country during the monsoon, so i know what that is like). But as per a local news channel, it was rain 'of bibilical proportions'

BulkMeUp

Leg Press - wu 180x8, 270x6 - 320x12,12,12
Cable Crossover - wu 20x8, 40x8 - 50x12,12,11
WG seated lat pulls - 110x12,12,12
EZ Upright rows - 50x12,11,11

Leg Press - same weights, but got to max rr. So weights go up next time

Cable Crossovers - Thought i could get to max rr with these. First 2 sets were not bad, but couldnt on the 3rd. Need a lot more practice to stabilise my shoulders during these.

Lat Pulls - up 10lbs AND maxed rr

EZ uptight rows - +2 for 2st set, +1 each for the next 2 sets. NO great progress, but progress nevertheless.
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Of the 3 full body routines, this one seems the easiest and gets done in the shortest time. As the only accessory work is shoulders. I did 10min on ellipitical (rpm~50/level2) as a warmup as usual. But also did the same at the end of the wo. Hopefully i can manage that with the other days once i get the RI under control. I hate it when my wo goes on endlessly

Emma-Leigh

Hey Adrian!

How was your week? Anything planned for the weekend?

Me - I just finished my day's work (saturday) and now I have about half my normal work for the next few weeks! I'm FREEEEE!!!! (well... at least until jury duty! )

This is where I am completely different!! I would/could happily spend 1.5 hr on the gym floor without a problem + then do some stretching etc and LOVE it! It is only the fact that I have to be out of the gym to head to work that I have to keep them shorter...

Do you just get bored? Or tired? What is it that bugs you?

Tom_B

Hey Adrian just thought I'd stop by
Workouts are looking great! So your not really getting a 'feel' for the full body workouts??
Ya .. the only down flaw with your gym is there's always so many people! (other than that it's amazing) and when they Steal the equipment ..
Anyways have a good weekend! Hope ya have fun

BulkMeUp

Hey Emma. Week was ok. Not too busy at work presently and will be that way until the new year. So i can take it easy at work. My weekends are pretty mundane. Nothing dramatic. Mostly chores, gym, more chores (groceries, cooking, clean my sty ...er .. apartment, ..etc)... sometimes go out for a few beers.

Woohoo! Looks like things are falling in place for the holidays.
Hope the court case is an exciting whodunit. I'v never been called on jury duty, not that i'm hoping to be called.

The only days i have problems is with weekdays. By the time i finish, i need to get home, then chow down Meal#5 (~8pm). Then have the last meal (~10pm). Before i get into bed ~11pm. But in the last couple of weeks, by the time i get home and have my PWO meal, i finish it at ~9pm. Then i have to stuff the last meal in me as i dont like to have it too close to bedtime as it bothers my sleep if i do. So it is just that it throws my timing off. I guess i am whining a bit much and should suck it up as it is only 2 days during the week. But i'm someone who likes to plan things (surprise, surprise ), so i get a bit annoyed when plans get upset.

BulkMeUp

Hey Tom!

Thanks Tom. the muscles worked out dont feel that worked out. On my previous upper/lower split, i was doing a lot more sets per body part during each wo. But on this one it is only 3 sets each. Could be that it is just a mental thing.
Yes! that is a bummer. I cant help it as i wo after work. Busiest time of the day. And getting up early for a morning wo wont happen with me in this lifetime. I'm not a morning person.
Thanks Tom. Hope you had a good weekend as well!

BulkMeUp

DL's - wu 90x8, 160x6 - 200x6,8,8
BB Declines - wu 50x8, 70x6 - 120x6,8,8
V-Grip pulldowns - 167.5x6,8,8
EZ BB Preachers SS Overhead DB Tri ext - 30x12/45x12, 30x12/45x12, 30x10/45x12
Standing Calves - 135x15,15,15
Weighted Leg raises - 15x9,8,9

DL - Upped weight by 20lbs and got to max. So will increase weight next time. But by 5lb, only.

Declines - Weights upped my 10lbs and got to max rr for 2nd and 3rd set. Will increase weight next time.

Pulldowns - Didnt get my usual machine. So did these at another one. Used an extra rubber weight, hence the odd number. Got to max rr but with not so good form. Will try the same weight and try to better form next time. maybe using my usual machine will make things diff.

EZ Curls SS Overhead DB extns - thought i could get to max rr with preachers, but missed on the 3rd set. Maxed rr on overheads, though. So will keep the same weight for preachers and increase overheads to next DB.

Calves - upped weights and maxed rr. Trying to do a better rom. But on claves, when the weights get heavy, rom suffers. Need to focus on that.
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The supersets of arm works on this routine and the fullbody A routine gives my arms quite the wo

This wo took almost 2hrs! Goddamit!! need to get more focussed.
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Had my eye on a can of fried herring on a spicy tomato sauce. Decided to try it on the weekend. The sauce was thin, not very tomato-y and for me not spicy in the least bit! But it was a nice change from the usual tuna-in-a-can. There was quite a bit of sauce in the can, so i divided it along with the Brown rice+tuna+veggies+EVOO meals for the week. Just had one of the meals. Quite tasty. Added a nice flavour to the meal as the rice+tuna+veggies+oil was getting quite blah. I think i shall do this regularly.
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Will be running out of CreMono in the next couple of weeks or so. Am considering CEE. Posted a thread on this (Am considering CEE). Lets see what kind of feedback i get and if it is worth the cost.

Emma-Leigh

2 hrs? How did you manage that?

I don't know if you saw the conversation in my journal with Auggie about crreatine? But I know I don't like monohydrate so I use a tri-malate formula (satur8)... I feel that CEE is a good formula too but do not use it myself.

Although the cost is more you don't usually need as much as with mono (because the intestinal uptake is better) and so it sort of balances out (but it is still more expensive).

Oh - and don't get caps!! You will need to take a HUGE amount for it to be effective ($$$)... And you also do not need to load creatine - it still works, but it will just take longer for that really high intracellular concentration to be reached...

Hope you had a good day!

Tom_B

LOL thats what I was thinking!

Also at 200lb DL !! Whoo-hoo Congratz your in the 200's! That must feel awsome!

BulkMeUp

Too much of daydreaming, in guess. That too on a Saturday afternoon when the gym is half full!! Half full = no booty to ogle and i still managed to waste that much of time I really really have to watch the clock.

I did see your conversation about creatine. Just couldnt remember where i saw it. Now i know! Thanks for the info. I shall look into the tri-malate formula.

Edit: Came across S.A.N. Cubed. Will check my local store today, else will order this one online.

While I'm online, was considering switching to NOW ADAM Multi-Vitamin

BulkMeUp

Coz i am such a loser! Spending that much time in the gym on a saturday afternoon when it is half full

Thanks, Tom. That is probably the only exercise i can be proud of. Especially considering a year ago i didnt do any DL's. However, the rest of my lifts are quite sucky.

BulkMeUp

Squat (wide stance) - wu 50x8, 90x6 - 150x7 ,8, 7
DB Incline Press - wu 35's x8, 40's x8 - 55's x8,7,6
Underhand BB Bent Over rows - 110x8,8,8
Lying Tri Ext SS DB Curls - 20x12/30x12, 20x12/30x12, 20x12/30x11
Seated Calves - 110x12,10,9
Lying Crunches - 45x15,12,12

Squats - Weight up by 10lbs. Didnt quite make it to max rr, but close. Hopefully next week i should be able to reach that.

Inclines - Thought i could get to max rr, but missed .. again

BB Bent overs - weight up by 10lbs and got to max rr. Will increase weight next time, but i doubt i will make it to max rr.

Lying tri extn SS Curls - got to max rr on the tri ext, but missed by 1 rep for the last set on the curls . But weights are going up next time. I had to wait for ~15 mins to get the right DB's. Was plenty annoyed as i was trying to keep a strict RI. Next time instead of waiting for the DB's i shall do single sets instead of SS and move on.

Seated calves - maxed 1st set, got to rr for second but missed 3rd. I guess my annoyance from the previous set effected my mood.

Crunches - increased by 1plate. But didnt get to max rr for 2nd and 3rd set.
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I have been trying to focus on a short pause (~1sec) on the top/bottom of each rep to have minimal 'swinging' of the weight. The exercises feel much better/intense. Just have to consiously remember to do it consistantly.

BulkMeUp

Leg Press - wu 180x8, 270x6 - 340x10,11,10
Pec Dec - wu 45x9,75x10 - 120x12,12,12
WG seated lat Pull - 120x12,12,11
EZ Upright Rows - 50x10,12,11

Leg Press - Up by 20lbs but didnt make it to max rr. Kinda sad that i was doing much more on the previous routine. But i guess i have to accept that this is a 3x fullbody wo so all lifts cannot be at the max weights that i was previously doing.

Pec Dec - Weight was just about right *see below for reason for switch

WG seated lat pulls - Increased to next plate. So weight up by 10lbs. Missed max RR on 3rd set. Will stat with the same weight next time and surely get all reps done with good form before going to next plate.

Upright rows - Didnt progress on these. Lost 2 reps on 1st set as i lost focus. +1 rep o the 2nd set and no change on 3rd.

As this routine is a shorter one, i did ellipitical 10mins ~60rpm level2 at the end. this in addition to the usual 10min ~50rpm level2 at the beginning as a warmup.
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Posting this wo late as was a bit busy the past few days.

The frist time i did this routine (on 10nov), the second exercise was cable Crossovers. In the very first set, i pulled incorrectly and there was some pain around the area around my 'funny bone' at the elbow. It has been 2 weeks and the pain hasnt gone, but has been diminishing. So this time i switched to Pec Dec hoping that would put less strain on the elbow and help speed up recover. If that didnt work, then i might just completly skip an upper wo next week to give it complete rest.

BulkMeUp

Regular DL's - wp 90x8, 160x6 - 210x6,6,6 PR
V-Grip pulldowns - wu 120x8, 150x6 - 170x7,7,6 Kinda PR
BB Decline Press - 130x6,6,6 PR
EZ BB preachers SS Overhead Tri Ext - 30x12/50x10 , 30x12/50x11 ,30x12/50x10
Standing Calves - 135x15,15,15
Weighted Leg Raises - 15x10,10,9

DL's - Increased weight by 10lbs and got to min rr I think i could have gotten a rep or 2 more in total, but deceided not to overdo it since this weight and RR is a PR anyway.

V-Grip Pulldowns - Decline bench was busy, so i decided not to waste time and went for the pulldowns. Increased weight by 2.5lbs and got into RR. Hopefully next time i should get to max RR. This is kinda a PR. Weight is quite high. But i havent done V-Grip in ages so nothing to compare to.

BB Declines - Increased weight by 10lbs and got to min RR. This is a PR for me. But i guess not an impressive number for most others. But is it my PR, so there!

Preachers SS tri extn - Got to max rr for the preachers this time. Increased the DB to 50lb for the tri extn and got into RR. Will try and get to max rr next time, but that will be doubtful as i will be increasing the weight for the preachers.

Standing Calves - Same weight as last time and got to max rr as last time. just did the exercise with a small pause at the top AND bottom of the lift and attempted to do the rom as best as possible. Calves got a reasonable burn.

Weighted leg raises - these arent progressing in any hurry. +1 for the 1st set. +2 for the 2nd and no change for the third.
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Just for the record, unlike some, i dont include the weight of the 7ft BB in the weight calculation.

Kept a very close eye on RI and completed this routine in 1h30m! This is very reasonable. This wo contains 18sets and going by past experience 18sets took me 1h30 to complete. This is waaay better than last week where the same wo took 2hrs *see Adrian,eye on the clock gets better results than paying attention to the eye candy!*

Emma-Leigh

Hmmm... Are you talking about the oly bar? So you don't add on the 44-45 pounds for this?

Wow!! Does this means your DLs are really at 250?!?



Arggg.. Don't be 'one of those guys'!! Please!! I ask you to not be one of those guys!!! You do not have any idea how, ummm, bad (?? can't think of the appropriate word for here) it is to have creepy guys looking at you in the gym when you are trying to DL!! It is REALLY off-putting (not to mention irritating, uncomfortable etc etc)!

Oogle at the beach or some other location (bar, shopping mall, work, post-office ) and leave the gym for 'training'!! Not only is it better for the females aroun you, but it will also mean your workout will be better too you spaz!!