BulkMeUp

Equip: Ellipitical

Warm up: 3mins
level:1/1/3
max HR: 105

HIIT: 11 mins
max HR: 167
low level: 3
high level :9

cooldown: 2mins
level: 3/1
max HR: 140

Decline crunches - 35X 15,15,15
Weighted leg raises 15x 7,8,9

Hammies and glutes were still a bit sore from sundays wo. But when i got the HIIT underway, my quads hurt! Hammies and glutes didnt. Maybe i just cant run/sprint properly . 11min HIIT was quite a task. Wasnt sure if i could get it done, but i did.

Anyway this is the 7th week. After the end of the 8th week, I shall have to look for something else. Considering Emmas suggestion of fartlek and have begun reading up on it. Bit confused as one site said not to count the time interval and another one suggested time intervals, imo making it similar to HIIT. Otherwise i might have to work a varied schedule of high and low intensity to cope with the weight training. Dunno what to do right now, need to think

Declines comming along nicely. Tried Weighted leg raises this time. couldnt even get 10 reps using 15lbs. But i am sure i can improve on it.

BulkMeUp

Squats - wu 50 x11 , 10 - 140- X7, 8, 7, 8
Leg Sled - 220 X8, 9, 10
Leg Ext - 100 X10, 10
Standing DB Overhead press - wu 20's X12 - 40's X7, 8, 6, 5
Lat Raises - 20's X11, 10, 10
Bent over raises - 15's X12, 12

Squats up 20lbs. But i noticed a bit of a roll in my hips. Need to keep that in check. Previously could squat 180, but hammies parallel. Still need to get to that weight with quads parallel.

Leg sled up by 20lbs. But not near my previous max of 280/4sets/10-12reps.

Leg ext. up by 10lbs. Should have done a drop set here.

DB mils actually went down a rep for 3 out of the 4 sets.

Lat raises down a rep for the first set but same reps for the rest.

Bent overs up 2 reps for both sets. But need to watch form. Always seem to feel it a bit in lower back.

Was a bit over worked towards leaving time from the office, so was a bit mentally fatigued for this wo. I didnt do too bad. But i wasnt motivated. Terrible RI, 3-5mins on squats/sled. Total wo took 80 mins. Need to keep a stricter focus on RI.

Got to the gym and there were about 1/2 the usual number of people there. I thought 'good! i wont have to wait around much for equip or doging those gym monkeys'. But 20 mins later ...

There was a guy there. Great upper body. Good lower, but not balanced with his upper. He had HUGE arms. Saw him curling 70's DB one arm at a time for 3-4 sets 8-10 reps and i nearly fell off my chair! Hell, i cant even bench with 70's DB, cant imagine if i will ever come to a stage where i will be able to curl 70's.

BulkMeUp

I use the Elliptical Cross-Trainers They have a similar model but without the personal tv. Wish they did, then i wouldnt have to watch some stupid show on the big TV.

BulkMeUp

WG Front Lat Pull downs - wo -60 X11, 10 - 135 X8, 150X8, 7, 7
Bent Over Rows - 90 X8, 10, 9
Seated Cable Rows - 110 X12, 120 X10
DB Inclines - 50's X8, 8, 55'sX 5, 3
Pec Fly - 120 X12, 135X10, 6

Front lats - after the first set, decided to go to the next plate. Did churn out a decent number of reps, but couldnt get the bar to my collar bone. Got it sorta inbetween my chin and collarbone. Good enough for now. Maybe the next time will be better.

Bent Rows - This time started out with 90 using the big BB. Managed to get reps with the range.

Cable rows - Hiked up the weights for both sets and got reps within the range.

Pec Fly - Started first set with weight where i left off last time. But decided to go up a plate for the next 2 sets. Missed the reprange on the last set.

This was a good wo. I stayed focussed on thr RI. ~2 mins for the 6-8 reps and ~1 min for the 10-12 reps and tried <60secs for the 10-12 reps ones. But i guess i might have taken ~60secs. Back and rear delts are a bit sore. and a bit on side and front delts as well. Dont feel anything in the chest. Thought i would be sore considering the way i felt on the pec flies, but oh well..
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Tarantinos season finale double episode of CSI was GREAT!!! even though there were a couple of scenes where i guessed what would happen. Nevertheless, i enjoyed it.

Emma-Leigh

Nice WO!! Good stuff on all the weight increases.

Maybe do your chest workout before your back workout.... You don't want to fatigue your lats before your press work - because it will mean you will be pressing less than your max (and this might be why you didn't get any DOMS)?

I also would keep your rest intervals to a minimum of ~60 seconds. 2-3 mins between 6-8 reps and 60-90 seconds for your 10-12 rep range is fine. Any less than this and you will not recover enough.

Tom_B

great looking w/o there Adrian!

LOL well at least your gym has elipticals!! Not to mention the 3 Small tv's in the cardio room have no sound .. you have to buy pulg ins for $15 or should I say you COULD now there all sold out Ugh I hate my gym sometimes ..

BulkMeUp

Thanks Emma

Ok. For the next session, i shall do chest before back. Also I think i should also try using a grip which has my thumb on the same side as my fingers (cant remember the name right now) for pec fly as i feel it a bit in my bis and shoulders.

Thanks for the suggestions. Actually i had bookmarked a post of yours in Toms journal, which explains the same and was following it

BulkMeUp

Thanks Tom.

Plug ins? the TV's in my gym have the sound turned off and the captions on. Sometimes some ppl turn the sound on but there is so much other noise that you cant hear clearly unless you are right under it. Besides they are only i the cardio area and not the weight area. To keep the boredom of cardio away, i guess

BulkMeUp

Equip: Ellipitical

Warm up: 3mins
level:1/1/3
max HR: ?

HIIT: 11 mins
max HR: ?
low level: 3
high level :9

cooldown: 2mins
level: 3/1
max HR: ?

Not bad session. Was feeling a bit worn out, but managed to get it done in the usual rpm range.

Tskull

Bulk,
I just looked thru your whole journal to date and am very impressed.It looks like Pylon,you,and me are shooting for the same goals at the same time.

Only difference is that I am the midget in the group, you have inspired me to think about starting a journal here. Now if I could just get my diet to look like yours.......Heres mine,eggs,chicken,wheat bread.

Society will always fear those of us that make our own path.

BulkMeUp

Hey Tskull, Thanks for dropping by. I looked at your pics in your gallery. Awesome arms.

I was around here for a year before i got around to starting one.

wow, i love that simplicity!

I started getting very detailed about my diet only ~1-2 years ago coz i wanted to see some real results and was tired of schelpping weights and not seeing any real results. Am glad i got around to it coz now i see more tangible results.

Pylon

Hey T, sorry 'bout the whoopin' by boys have put on your Royals...

So, we're all after the same goals? Funny, only two of us have journals...Where's yours?

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

BulkMeUp

DB Preachers - 35 X6, 15 X12 - 35 X7, 4, 3
Hammers - 20 X12, 25 X12, 30 X9
Cable Pushdowns - 60 X11,70X10, 75 X9
Arm Extension machine - 90 X9, 80X12, 90X10

Hang curls7, 8, 8
Weighted crunches (machine) - 55 X 15, 15, 12

Was feeling invincible today

DB Preachers - No there is no mistake on the first set. I wasnt focussed and forgot the watmup weight and did a set with the regular weight. Then i did a wu set and continued. Reps for this session was 8-10. Didnt get near there, but thats ok as this was a loe rep set.

hammers : Hiked up weights on all 3 sets. Didnt think i could do it, but i did

Cable pushdowns - last time a saw a guy doing these with a reverse grip. So i decided to give them a try. I did a few reps at 50 and it seemed a bit easy. So i did it with 60, then 70, then 75! only missed the target reps (10-12) for the last set by one rep. No biggie.

Arm Extension machine - Since i cant do cable extns at my gym, i went back to this. I seem to get a good pump from this besides the grip is complementary to the pushdowns. so maybe i shall stick to this for this routine. Tried 90 for 10-12 reps. Didnt get there, tried 80 and got to 12. So i tried 90 again and got there

By this time i was feeling great and was very tempted to do a drop set os DB tri extns. But i changed my mind. Tomorrow is lower back. Need my arms for doing DL's..etc

Hang curls - seems to feel it a bit this time. i think i am geting the hang if it.

Lying ab crunches on the machine was good. But i have gotten a better burn in the past not so much this time, but good nevertheless.

Maintained good RI. But still need to get strict with it.

Cardio - oohhh man!! nearly died on the ellipitical. I guess by this time i was pretty worn out. I didnt think i would compelte the 11 mins and almost gave up. But i did the sprint at a lower rpm and pushed myself and completed it.

Tskull

Dave glass has a hard time spending money to keep good players here, all we really have is Sweeney and he is due for an injury.

I truly am thinking about starting that journal soon, just need to get my diet tuned up a little.diet is simple but bland

Society will always fear those of us that make our own path.

Tom_B

LOL I couldn't do cardio without TV or music , no way in hell would I even attempt to!
Ya our gym has these plug ins so you can hear whatever you wanna watch , theres the rare occasion where the sound isn't muted , but I don't know how that works ..

BulkMeUp

Oh there is music all right. They constantly play music on the overhead speakers. But some ppl use headphones as they like to listen to their own music.

BulkMeUp

Regular DL's - wu - 70X10 , 10 - 140 X9, 160x5, 7, 6
BB Lunges - 60 x13, 10, 12 (total count for both legs)
Lying leg curls - 70 x12, 12,12
Calves standing - 135X8, 175 x8, 195x8, 195x8
Calves sitting - 90x14, 90x11, 70x20.

DL's - did the first set at 140. They seemed to come along quite nicely. Got brave and hiked up the weight to 160. Woo hoo!! managed to do it. Very happy that i was able to DL weights equal to my bodyweight. To most that may sound like some sissy-ass weight, but for me it is a PB! *but i did scrape the bar against my left shin and took off ~1" worth of skin*

Lunges - hiked up the weights only by 10lbs. Still need to work on form an balance on these. Did the reps for 13/10/12 count (both legs). Could have done a few more, but after 10 reps i began to fel it in my middle back. really need to watch form on this one. These really hit the upper/outerside of my hammies/glutes. And they still hurt a bit today. RR is 8-10. Not sure if i sould try and do each leg in that range or both

Lying leg curls - Managed to squeeze out the max RR for these. So next time weight goes up a plate. These really really hurt while doing them

Calves standing - reversed the order and RR with seating (as i will be doing for this cycle). Managed to do the RR though form wasnt too good.

Calves sitting - Missed the RR with 90lbs on first set, definately missed on the second. So took a ego hit and reduced the weight and squeezed out 20 reps before limping off the machine.

I have come to realise that reps 6-8 or less do not really get me sore much, if at all.But in the past i rarely did reps that low. So maybe i just need time to get up to more weights to feel it.
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Saw 'Star Wars : Eposide3' on the we. Good movie. Not great. But good and entertaining. Some fast action scenes. But quite some crappy dialogue ("we are on Jedi Business" Tres fromage. ). I expected a darker movie, but it seemed on more of the lines of the first two (epi 1&2) except the last 30-40 mins which turns into the mood of epi 4.

So out of the 6, Empire stays my Fav.

BulkMeUp

<rant>Today i weighed in at 158. I saw this comming. For the past few weeks my weight was 159.2-159.8. Could be that i reduced cals a bit over the long weekend as i wasnt very active except for the gym as i decided to have a relaxing w/e.

I checked my previous weight stats. At around 01dec03 i was 155/15% (havent been at that weight since). I hope i am not sliding back there. Hate going back to that skinny weight.

On the positive side, i can lift a lot more now than i did then. And my waist has reduced. 09apr04-~35.5"(161/16%), 30apr05-~35"(159/15%), today-~34.75" (158/15%).

Cant wait to go on a bulk. 10% is not comming along soon enough for my liking! If i do the math, i need to loose 9lbs to get to 10%. Am very tempted to go on a cut and be done with it. BUT that would be in an ideal world. And since we donot live in one, I would also loose some lbm So i guess it is not worth the effort. </rant>

Pylon

Nice w/o. Congrats on the DLs!

So cut, then. Why not? If done right, your LMB loss can be kept in check.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

BulkMeUp

Thanks!

Been running the math in my mind. Going on a cut @1lb/week will be 9 weeks + bulk back 9lbs @1lb/week is another 9 weeks. So 18weeks in all with some lbm loss and some fat gain. So maybe i might not be much better off in the end.

I am tempted to cut. But at 6'/158, i cant afford to loose any lbm as i would get even skinnier I am going to finish this exercise cycle in 4-6 weeks and see how i progress. If i have stalled, i might have to rethink my strategy and cut cals a bit. But if my waist has gotten smaller, then it is working.

BulkMeUp

Equip: Ellipitical

Warm up: 3mins
level:1/1/3

HIIT: 12 mins
low level: 3
high level :9

cooldown: 2mins
level: 3/1

Whew! Last week of HIIT. Reduced intensity a bit. Reading up on fartlek. I think for the next cardio i shall go a bit easy on leg work cardio, considering that the present routine is a bit focussed on legs. There is a rowing machine, i think i shall throw that in. Will put up a proposal later.

Completly forgot to do abs yesterday only realised it this morning. Oh well, will do them after tonights quads/shoulders.
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NCIS season finale episode was good. Wont say more as i dont want to spoil it for those who havent see it. But for the record i am NOT happy about the way things turned out!

Tom_B

LOL I'm wishing exactly the same thing!
I haven't been recomping long , but I know it's gonna take a long time , At least you have the option of cutting if things get bad , if this dosen't work for me I'm screwed LOL - O well we got to stick it out

Emma-Leigh

It is not too bad though.... 2 pounds can just be decreased glycogen stores... See how you are next week.

Woo hoo!! Down nearly an inch! That is excellent!

BulkMeUp

You'll do well, considering your love for cardio Yeah, gotta stick to it to the bitter end.. or in this case the sweet end

BulkMeUp

I guess you are right. I was quite annoyed at the drop, but since my lifts are not going down, it guess it is not too much of an issue.

yup! so long as my waist or bf goes down, things are working.

BulkMeUp

Squats - wu 70x10, 10 - 160x8 ,8 170x6, 8
Leg Sled - 240 x10,10,10
Leg Extn - 105x 12,12
DB mils - 20 x12, 45'sx5, 4, 3, 40'sx5
Lat raises - 25's x8, 7, 8
bent overs - 20's x10, 10

Dec crunches - 35 x12, 45x12,12
Weighted leg raises - 15x 8, 8, 8

Squats- increased by 20lb and did 2 sets to max RR. so got brave and increased by another 10lbs. first set was not so focussed, but made it to max RR on the secondset.. barely. The last rep i had to use all my strength to come up. Gonna try 180 next time.

Leg sled up by 20lb. next plate 260. On a previous session max i did was 280. so still below that max, but leg sled was before squats and on this routine it is after.

DB Mils - got brave with these and decided to start with 45's. Failed miserably and coundlt get into the RR of 6-8. So decided to eat humble pie and went down to 40's. But am gonna try 45's again next time

lat raises - upped it to 25's but didnt make it to the RR of 8-10. but was close enough. did some cheat reps and some rest pause.

Bent overs - upped it to 20's. Got quite a burn. Need to focus on a more controlled form on this. Realised that i tend to swing the weights. Need to practice lifting, holding and then lowering. Sorta in the 3/2/1 (or 1/2/3 in this case) count that p-funk was talking about. Same for Lat raises.

Dec crunches - started with the 35 plate. then moved on to the 45 plate. Think next time i shall use a DB. Plate is getting a bit combersome to manage and get on the dec bench.

Weighted leg raises - didnt increase weights on these, but got out a couple of more reps than the previous time. Anyway, this is a new exercise for me so i am still getting used to it.

Nice wo. Quads a bit sore today. but a bit too long since i had to do Abs as well. Maintained a ok RI, but had to spend a extra time (~5-6 mins) between exercises waiting for equip.

Tom_B

Great Looking Workout there Adrian!
How was your day? See any crazy people with bombs today?

BulkMeUp

Thanks Tom!
No Bombs. Only those who bombed in the gym

BulkMeUp

WG Front Lat Pulldowns - wu 75 x10, 10 - 165 x7, 6, 7, 157X7
Bent over rows - 100 x8, 10, 10
Seated cable rows - 120 x10, 130x10
DB Inclines - 55's x6, 5, 5, 3
Pec Fly machine - 135 x12, 9, 8

Pulldowns - Went up to the next plate. But wasnt able to do it properly. Could only get the bar to my chin and not lower. So lowered the weight for the last set. Made things a little better. In case anyone is wondering, the last set was 150 + i used a 7.5 rubber weight. Hence the odd number.

Bent overs. Reps are comming along nicely. though i could not pull the bar as close to my chest as in the previous sessions.

Seated rows - first set was good. second was a challenge. But got the reps out nevetheless. Need to watch from more on these and bent overs. I feel it in my middle back a bit. Sometimes too much.

DB Inclines. Increased the weight by 5lb/DB But didnt make it to the 6-8 RR. But will try again with these weights for the next session. It is getting to be a pain to hoist the DB's up.

Pec fly - Went to the next plate (up 15lbs), but missed the 10-12 RR for the last 2 sets. This time i put my thumbs on the same side as my fingers, just to take off some press off my bi's.

Shoulders wernt cooperating with the inclines. I tend to lift my shoulders (kinda like when doing a shrug) when doing heavy weights. My right shoulder more than my left. This tends to put more stress on shoulders (also considering the previous day was a shoulder session) and compromise Inclines. Need to focus more on that.

For the past couple of days, bf has been showing as 14% (down 1%). But it is too early to start tootin my horn about it. Will see if it sticks until next weekend. Was considering an ECA stack, but will now hold off to see how things progress.

BulkMeUp

Equip: Ellipitical

Warm up: 3mins
level:1/1/3

HIIT: 12 mins
low level: 3
high level :9

cooldown: 2mins
level: 3/1

wo was good. Tiring but not like it used to be. Guess its time to change.