Emma-Leigh

Hey Adrian...

It is best to be careful with some of the heavier metal sups (zinc, selenium, etc etc)... Fat soluble fitamins too to a ceratin extent [eg for Vit A - really high doses has been linked with osteoporosis... And - yellow skin!]


Anyway - I just wanted to say thank you for all your support and kindness over the weeks/ months/ years!!

Have a great holiday season - enjoy yourself and stay safe!

BulkMeUp

I always try and keep an eye out for that stuff. And you are absoultely right, the heavier metals can be toxic in higher amounts.


ooo .. Emma, it's my pleasure. Actually i should be thanking you for all the help and support. I've learned sooo much from you!

Wishing you a great holiday season as well. Hope you got mucho

Tom_B

MERRY CHRISTMAS ADRIAN!!! Hope you enjoy the holidays!

Malley

Merry belated xmas. Hope all was good for you and yours.

www.crossfit.com

BulkMeUp

Thanks guys!

BulkMeUp

Sup T-Bar rows - [wu-45x5, 70x4, 80x3] - 102.5x6,6,6,6
Low Incline DB Bench - 55x8,8, 60x8,7
Seated cable Rows - 130x10,10,10,10
Pec Dec - 105x12,12,8,8
EZ BB Curls - 80x8,7,7
Hammer curls - 30x 10/10, 9/9, 9/9

Time - 90mins

Malley

That is one long workout! I have did the same a few times to. But thats just whenever I go with someone else and he dicks around and holds me up. Nice Incline DB benching numbers. Look solid.

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BulkMeUp

Yea, this higher volume makes it long. But seems higher volume wo's work for me. I've never done HIT, though i like the fact that they are short and sweet wo's. I wo alone and prefer it that way so not much time wasting. If i waste time, it is my own fault

BulkMeUp

DL's - [wu-155x5, 205x4, 255x3] - 285x6,6,6,5
Leg press (center/med) - 350x8,8,8,8
Stationary Lunges - 100x10/10, 10/9, 10/10
Leg Press (high/wide) - 200x12,12,12
Standing Calve raise - 95x14,13,12

Time - 100 mins

DL's - Decided to stop short of 1rep for the last set. Will max out next week.

Leg Press - +1rep on the last set and got to max rr. Will increase weight next
week.

Lunges - weight up by 5lb and got to max rr. Though breaks were a bit longer than 60sec as i was sharing the equipment with another guy.

Calves - same old, same old. By the time i get to these, i'm out of energy and just want to get it done and over with.

Good wo but it took a bit longer than usual. Had to wait a bit for some equip. Besides i wasnt feeling too energetic for it.

Emma-Leigh

I had a 120 min session the other day...


Nice looking workouts Adrian! WHOOT!! I like the higher volume - and, by the looks of your increases (and your last measurements) - your body is liking it too!!

Malley

120 minutes!!! Damn that is a ton.

www.crossfit.com

Tom_B

Looking solid in here!!! - I'm so glad you decided to give the higher volume stuff a shot!

Also when do we get Pictures of all this progress!!? It's be AGES since we saw any!!

BulkMeUp

Thanks Emma. Yes the higher volume stuff is working. I've never tried the HIT style wo's. Besides the low time factor, they dont appeal to me very much as I'm not very intrested in strength. So i'll be doing these types of wo's for some time to come.

BulkMeUp

Thanks. Well, i've always mostly done higher volume stuff. There was only that one routine that i tried which had couple of 3x3 sets + higher volume stuff. I did enjoy the routine and would like to do it again, but currently i'm going to focus on mass routines only.

I plan to take pix in ~march. By then i should be upto 165, that'll put me at +20lbs since i started this bulk. But i would have also put on ~2" on my waist as well

BulkMeUp

BB Bench - [wu - 95x5, 115x4, 135x3] - 175x6,6,6,5
WG Pulldowns - 150x8,8,8,8
Arnold Press - 30x10,10,10,10
DB Rows - 65x 12/12, 12/12, 12/12
Tri extn - 55x8,8,8
Skull Crushers - 50x10,10, 60x10

Time - 110mins

Bench - I really wanted to get to max rr on this today, but could only get 1 extra rep out on th 3rd set. Hopefully I'll max out next week.

Pulldowns - same weights and reps as last time. I'll increase it next week.

Press - + a rep or two and got to max rr on all sets. These improved.

Rows - went upto 65's and surprisingly maxed out! must have been the longer breaks.

Tri Extn - Reduced tempo and got to max rr.

Skull curshers - increased weight from the 2nd set onwards and got to max rr. I think i can increase it further. Considering i can curl more than that, i should be able to do more with my tris

Another not very energetic long wo which took longer than usual. But on the other hand, it could be the holiday season where things are not really going according to plan. But if this keeps up next week, i'll consider taking a break after 8 weeks.
------------------------------------------------------------------------

Last wo of 2006! OMG the year has passed I started the year at ~163, did a cut and then bulked to end the year at ~158! I only hope i can gain consistantly over the next year and I'm hopeful of getting to 180 by the end of it. A cut will definately be in order by then. The thought of going back down again before bulking again is annoying. But, i guess, it will be the necessary thing to do.

jaim91

Happy new year Adrian! Hope 2007 is a great year for you!

Ms. O...HERE I COME! (6 years...?)

Malley

I bet your bench max is about 225. What do you think?

www.crossfit.com

BulkMeUp

Thanks Jamie. Wish you the same

BulkMeUp

Not sure. I've never done 1RM. I think they are pointless and mostly an ego check. Unless it is part of a specific routine. I feel my max might be about 200. According to the 1rm calculator for 175@6reps 1RM it is 203. But i plan to get to 225... eventually

BulkMeUp

ATG Back Squats - [wu - 115x5, 135x4, 165x4] - 195x6,6, 200x6,6
SLDL's - 285x8,8,8,8
DB Lateral Lunges - 35x18,18,18
low Leg Press - 240x12,10,10
Leg Ext - 50x 11/11, 10/10, 11/11

Time - 95mins

Squats - I really wanted to do 200 on this wo. Got to max rr on the first 2 sets with fairly good form on reps. So i decided to increase the weights to 200 and even got to max rr for the remaining 2 sets!

SLDL's - Same weights and reps on these. Deliberately going a bit slow on increasing weights on these as the weight is quite good besides i want my grip to improve a bit. However i'll increase it by 5lbs next week.

Lunges - Got a couple of reps extra. These are more tiring than fatiguing.

Leg Press - Incresed weight by 10lbs and did well.

Leg Ext - +1 rep on 1st and 3rd set.

Good wo. I'm happy i got to 200lbs on squats. I feel i can go quite a bit higher but I dont want to rush it. Plan to do it slow and steady with good form. Working out at the gym was great. There were only 5-6people in the weights area. When i was almost done, there was ~3 people around! But from now on until march-april it will be overcrowded with those New Year resolution people

Tom_B

GREAT job on the squats!! I plan on hitting 200lbs fairly soon as well only 5lbs to go!!

Hmmm for the lunges, have you ever tried doing all your reps for one leg, resting half of your RI (so if your RI for these are 1:00, then only rest for :30) and then doing all your reps for the other leg, rest half of your RI, etc.
I do most of my single leg movements like this, much more fatiguing and less tiring ..

Aww the wonders of working out at 6am .. No new year resolution people for me!!

BulkMeUp

You'll get there soon!

I do the split squats on Lower B one leg at a time. But i guess i could try these this was as well. Hope i remember next week.

6am!! I'd fall asleep on the bench!

BulkMeUp

Sup T Bar rows - [wu - 45x5, 55x4, 80x3] - 102.5x6,6,6,6
Low Inc DB Bench - 60x8,8,8,8
Seated Cable Rows - 140x10,10,9,9
Pec Dec - 105x12,12,12,10
EZ BB Curls - 80x8, 85x8,6
Hammers - 30x 10/10, 10/10, 10/10

Malley

I wouldnt know my 1rm's if it wasnt for westside. It does alot of maxing.

www.crossfit.com

Emma-Leigh

Just wanted to ->

BulkMeUp

I've never done Westside. From what i understand it is more strength focussed training.