Mr.10%

Double D · 05-06-2007, 03:25 PM

Quote:

Originally Posted by Emma-Leigh

cause keeping intensity really high constantly = can lead to 'hitting a wall' = not as many gains.

Cycling intensity [undulating periodisation] is a really common technique and is pretty effective in adding both strength and size.... Most research suggests it is mucho better than simple linear stuff too...

It can be a good idea, but with someone who really doesnt have a ton of training under his belt keeping it simple and straight will work just fine.

BulkMeUp · 05-08-2007, 10:38 AM

ATG Back Squats - [wu - 115x5, 165x4, 185x3] - 215x6,6,6,6
Wide Leg press - 400x8,8,8,8
V-Squats - 330x10,10,10,10
Single Leg ext - 70x 11/11, 11/11, 11/11
Standing calves - 115x15,15

Time - 90mins

Excellent wo in good time! got to max rr on all except leg extn. I lost 1 rep on leg ext on the 1st set. But i dont think thats even worthy of comment.

I realised that i wasnt keeping my lower back totally straight while doing v-squats and this was causing lower back pain in not a good way. Yesterday i focussed on keeping it straight and today no pain!
-----------------------------------------------------------------------------

Family guy: The founding fathers are attending a meeting and attendance is being taken.

"Thomas Jefferson?"
"Here."
"Benjamin Franklin"
"Here.
"John Footpenis"
"..eerr.. It is 'Hancock' now"
"what?.. why?"
"None of your business!"

Double D · 05-08-2007, 01:08 PM

Squat numbers look like they took a jump!

BulkMeUp · 05-09-2007, 10:17 AM

Quote:

Originally Posted by Double D

Squat numbers look like they took a jump!

It is up 5lb

Double D · 05-09-2007, 01:13 PM

Nice!

BulkMeUp · 05-10-2007, 09:57 AM

Quote:

Originally Posted by Double D

Nice!

Thanks.

I figure i should be doing more. I think they can improve upto ~230 at my current weight but it will take time. I'm in no hurry

BulkMeUp · 05-10-2007, 10:02 AM

Supported T-Bar Rows - [wu - 35x6, 65x4, 80x3] - 115x6,6,6,6
Wide Pull Ups - bw+15X 8,8,8,8
Pec Dec - 135x10,10,9,7
HS Low Row - 200x12,12,12,12
DB OH Tri Extn - 75x8,8,8,8
EZ BB Skull Curshers - 65x12,7,7
Tri Pushdowns - 65x11,12

Time - 95mins

Another good wo. Didnt do great time but weights and reps were up for most of the exercises. Except lost a couple of reps on skull crushers.

DiGiTaL · 05-10-2007, 10:25 AM

question;
Your journal is like 52pages long so I dont wanna spend time looking for pics but have you uploaded pictures of your progress?

BulkMeUp · 05-10-2007, 10:28 AM

I've uploaded pics in the past. But progress pics of the current bulk will be comming soon. Probably in the next few weeks.

DiGiTaL · 05-10-2007, 10:35 AM

Aight cool. Can't wait to see them

BulkMeUp · 05-12-2007, 08:24 AM

DL's - [wu - 155x5, 205x4, 255x3] - 305x6,6,5,5
BB Stationary Lunge - 155x8/8, 8/8, 8/8, 8/8
High Leg Press - 280x10,10,8,8
Wide Front Squats - 100x12,11,9
Seated Claves - 45x15,12

Time - 90mins

BulkMeUp · 05-12-2007, 08:32 AM

BB Bench - [wu - 95x5, 115x4, 135x3] - 180x6,6,6,6
Dips - bw+45 X8,8,8,8
NG Cable Rows - 145x10,10,10,10
DB OH Press - 30x12,11,8,8
EZ BB Curls - 95x8,6 90x7
Hammers - 40x8/8, 6/6, 7/7
DB Curls - 25x10,9

Time - 100mins

So the delaod week was a good idea. I got to max rr on all main lifts and will increase weights from next week. Most of the other exercises were good as well as weights and/or reps were increased. Except the above bicep work lost a couple of reps.

Double D · 05-12-2007, 07:00 PM

I like the dips, most people have a hard time doing dips bw only!

BulkMeUp · 05-13-2007, 09:59 AM

Quote:

Originally Posted by Double D

I like the dips, most people have a hard time doing dips bw only!

I can still remember the day i tried them for the first time many years ago. I couldnt do even one. A friend who was working out with me (and much more experienced in working out) held my hips to spot me and i did a couple of reps.

Double D · 05-13-2007, 10:01 AM

I remember doing that in pullups.

BulkMeUp · 05-16-2007, 02:14 PM

ATG Back Squats - [wu - 115x5, 155x4, 185x3] - 215x6,6,6 220x5
Wide Leg press - 410x7, 405x8,8,8
V-Squats - 340x10,10,10,10
Single Leg Ext - 70x 12/12, 12/12, 12/12
Standing Calves - 135x15,13

Time - 95mins

BulkMeUp · 05-16-2007, 02:20 PM

Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 115x6,6,6,6
Wide Pull ups - bw+15 X10,10,9,8
HS Low Rows - 105x12,12,12,12
DB OH Tri Extn - 75x8,8,8
EZ BB Skull Crushers - 65x12,9,8
Pushdown - 70x12,10,13(ds)

Time - 105mins
----------------------------------------------------------------------------

The Simpsons
Homer gets a job selling IceCream. Marge gets a clever idea of making figures out of the wasted popsicle sticks by sticking them together. Homer collects a huge bag of sticks early in the morning. Comes into the bedroom while marge is still sleeping and tosses it on the floor
Homer: " Oh Marge.... I've never been happier to give you wood in the morning."

BulkMeUp · 05-19-2007, 10:07 AM

DL's - [wu- 155x5, 205x4, 255x3] - 305x6,6,5,5
BB Stationary Lunges - 160x 8/8, 8/8, 8/8, 8/8
High Leg Press - 280x10,10,10,9
Front Squats - 100x12,12,12
Seated calves - 90x14,11

Time - 95mins

BulkMeUp · 05-19-2007, 10:12 AM

BB bench - [wu - 95x5, 150x4, 135x3] - 180x6,6,6, 185x6
WG Dips - bw+50 x8,8,7,7
NG Cable Rows - 150x10,10,8,8
DB OH Press - 30x12,12,10,8
EZ BB Curls - 95x8,7,6
DB Hammer curls - 40x 9/9, 35x9/9, 8/8

Time - 90mins

So i got to 165.0lb this week. I'll take pics next weekend and post them.

**Emma-Leigh** · 05-20-2007, 05:38 AM

YEAH --> I come back on after a week away and look what I see -- nopt only are you up to 165 but you are going to post PICCCCCCIESSSSSS!!!

YAY!!

Hope you are ok Adrian!!

Can't wait to see your progress!!

Double D · 05-20-2007, 03:31 PM

I just saw 185 for 6. Minor accomplishment?

Tom_B · 05-20-2007, 06:24 PM

Whoo hoo looking good in here Adrian! Can't wait to see the pics and your progress!

BulkMeUp · 05-26-2007, 09:36 AM

Quote:

Originally Posted by Emma-Leigh

Can't wait to see your progress!!

Pics posted below.

Quote:

Originally Posted by Double D

I just saw 185 for 6. Minor accomplishment?

Yep. I was feeling good that day. Actually i did 185 for all sets this week!

Quote:

Originally Posted by Tom_B

Whoo hoo looking good in here Adrian! Can't wait to see the pics and your progress!

Thanks Tom.

BulkMeUp · 05-26-2007, 09:40 AM

ATG Back Squats - [wu -115x5, 155x4, 185x3] - 220x5,5,5,5
Leg press - 410x8,8,7,7
V-Squats - 280x10,9,10,10
Single Leg Ext - 80x 10/0, 9/9, 8/8
Standing Calves - 135x12, 155x12
Seated Calves - 90x13, 80x14

Time - 90mins

BulkMeUp · 05-26-2007, 09:41 AM

No wo. Left the office too late to go and wo.

BulkMeUp · 05-26-2007, 09:44 AM

DL's - [wu - 155x5, 285x4, 255x3] - 305x6,6,5,5
BB Stationary Lunges - 160x 8/8, 8/8, 8/8, 8/8,
High Leg Press - 280x10,10,8,8
Front Squats - 100x12,11,9
Seated Calves - 110x12,10
Standing calves - 115x15x14

Time - 95mins

BulkMeUp · 05-26-2007, 09:50 AM

BB Bench - [wu - 95x5, 115x4, 135x3] - 185x6,6,6,6
WG Dips - bw+50 x8,8,8,7
NG Cable Rows - 150x10,10,9,8
DB OH Press - 30x12,10,9,7
EZ BB Curls - 95x8,8,6
DB Hammer Curls - 35x 10/10, 10/10, 9/9
DB Curls - 20x10,10

Time - 90mins

BulkMeUp · 05-26-2007, 10:19 AM

This is a comparision between 27may2006 (the beginning of this bulk) and 26may2007 (today) - almost exactly 1 year to the date!!

Measurements = 2006 | 2007
Weight = 145.4 | 164.8
BF = 12% | 15%
LBM = 128.0 | 140.1 (+12.1)
FAT = 17.4 | 24.7 (+7.3)

BP Measurements= 2006 | 2007
Quad(Left) flexed = 20.25 | 22.5
Quad(Right) flexed = 20.5 | 22.25
Bi/Tri (Left) flexed = 14.5 | 15.6
Bi/Tri (Right) flexed = 14.25 | 15.6
Calf (Left) stndg flxd = 12.5 | 12.75
Calf (Right) stndg flxd =12.25 | 12.6
Glutes = 34 | 36.25
Chest = 39 | 40.25
Shoulders = 48.5 | 49.25
Waist = 31.5 | 34.25

I'm happy with the improvements on quads, arms and glutes (chest and shoulder measurements are not very accurate in measureing myself). But I'm very disappointed in the no improvement on calves, which are seriously lacking. From now on I'm adding a lot more focus on calves. The expanding waist is something that comes along. Hazard of the trade, I guess.

Soooo... i started cutting last year on 14jan06 @ 162.8/16% with a waist of 35.25" (finished @ 145.4/12% and then bulked) and ended up today @ 164.8/15% with a waist of 34.25". All that for 1" lower on my waist. Feels like such a waste of a whole year *sigh*

However i am lifting more weight now than i did last year but I'm back at the same crossroad as to weather to cut an get below 15% of keep bulking. This time I'm going to continue and review all this next year. I suspect i will have to do a brief cut at that time.

05-08-2007, 10:38 AM	#1532
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Lower A - 07may07 (week 4) ATG Back Squats - [wu - 115x5, 165x4, 185x3] - 215x6,6,6,6 Wide Leg press - 400x8,8,8,8 V-Squats - 330x10,10,10,10 Single Leg ext - 70x 11/11, 11/11, 11/11 Standing calves - 115x15,15 Time - 90mins Excellent wo in good time! got to max rr on all except leg extn. I lost 1 rep on leg ext on the 1st set. But i dont think thats even worthy of comment. I realised that i wasnt keeping my lower back totally straight while doing v-squats and this was causing lower back pain in not a good way. Yesterday i focussed on keeping it straight and today no pain! ----------------------------------------------------------------------------- Family guy: The founding fathers are attending a meeting and attendance is being taken. "Thomas Jefferson?" "Here." "Benjamin Franklin" "Here. "John Footpenis" "..eerr.. It is 'Hancock' now" "what?.. why?" "None of your business!"

05-08-2007, 01:08 PM	#1533
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Squat numbers look like they took a jump!
	www.crossfit.com

05-09-2007, 01:13 PM	#1535
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Nice!
	www.crossfit.com

05-10-2007, 10:02 AM	#1537
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Upper A - 08may07 (week5) Supported T-Bar Rows - [wu - 35x6, 65x4, 80x3] - 115x6,6,6,6 Wide Pull Ups - bw+15X 8,8,8,8 Pec Dec - 135x10,10,9,7 HS Low Row - 200x12,12,12,12 DB OH Tri Extn - 75x8,8,8,8 EZ BB Skull Curshers - 65x12,7,7 Tri Pushdowns - 65x11,12 Time - 95mins Another good wo. Didnt do great time but weights and reps were up for most of the exercises. Except lost a couple of reps on skull crushers.

05-10-2007, 10:25 AM	#1538
DiGiTaL °‹‡›“ Legend ”‹‡›° Join Date: Mar 2006 Location: Canada - AB Posts: 751	question; Your journal is like 52pages long so I dont wanna spend time looking for pics but have you uploaded pictures of your progress?
	Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ] Current goals: - Lower The bf%

05-10-2007, 10:28 AM	#1539
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	I've uploaded pics in the past. But progress pics of the current bulk will be comming soon. Probably in the next few weeks.

05-10-2007, 10:35 AM	#1540
DiGiTaL °‹‡›“ Legend ”‹‡›° Join Date: Mar 2006 Location: Canada - AB Posts: 751	Aight cool. Can't wait to see them
	Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ] Current goals: - Lower The bf%

05-12-2007, 08:24 AM	#1541
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Lower B - 09may07 (week 5) DL's - [wu - 155x5, 205x4, 255x3] - 305x6,6,5,5 BB Stationary Lunge - 155x8/8, 8/8, 8/8, 8/8 High Leg Press - 280x10,10,8,8 Wide Front Squats - 100x12,11,9 Seated Claves - 45x15,12 Time - 90mins

05-12-2007, 08:32 AM	#1542
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Upper B - 11may07 (week5) BB Bench - [wu - 95x5, 115x4, 135x3] - 180x6,6,6,6 Dips - bw+45 X8,8,8,8 NG Cable Rows - 145x10,10,10,10 DB OH Press - 30x12,11,8,8 EZ BB Curls - 95x8,6 90x7 Hammers - 40x8/8, 6/6, 7/7 DB Curls - 25x10,9 Time - 100mins So the delaod week was a good idea. I got to max rr on all main lifts and will increase weights from next week. Most of the other exercises were good as well as weights and/or reps were increased. Except the above bicep work lost a couple of reps.

05-12-2007, 07:00 PM	#1543
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I like the dips, most people have a hard time doing dips bw only!
	www.crossfit.com

05-13-2007, 10:01 AM	#1545
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I remember doing that in pullups.
	www.crossfit.com

05-16-2007, 02:14 PM	#1546
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Lower A - 14may07 (week6) ATG Back Squats - [wu - 115x5, 155x4, 185x3] - 215x6,6,6 220x5 Wide Leg press - 410x7, 405x8,8,8 V-Squats - 340x10,10,10,10 Single Leg Ext - 70x 12/12, 12/12, 12/12 Standing Calves - 135x15,13 Time - 95mins

05-16-2007, 02:20 PM	#1547
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Upper A - 15may07 (week6) Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 115x6,6,6,6 Wide Pull ups - bw+15 X10,10,9,8 HS Low Rows - 105x12,12,12,12 DB OH Tri Extn - 75x8,8,8 EZ BB Skull Crushers - 65x12,9,8 Pushdown - 70x12,10,13(ds) Time - 105mins ---------------------------------------------------------------------------- The Simpsons Homer gets a job selling IceCream. Marge gets a clever idea of making figures out of the wasted popsicle sticks by sticking them together. Homer collects a huge bag of sticks early in the morning. Comes into the bedroom while marge is still sleeping and tosses it on the floor Homer: " Oh Marge.... I've never been happier to give you wood in the morning."

05-19-2007, 10:07 AM	#1548
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Lower B - 17may07 (week6) DL's - [wu- 155x5, 205x4, 255x3] - 305x6,6,5,5 BB Stationary Lunges - 160x 8/8, 8/8, 8/8, 8/8 High Leg Press - 280x10,10,10,9 Front Squats - 100x12,12,12 Seated calves - 90x14,11 Time - 95mins

05-19-2007, 10:12 AM	#1549
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Upper B - 18may07 (week6) BB bench - [wu - 95x5, 150x4, 135x3] - 180x6,6,6, 185x6 WG Dips - bw+50 x8,8,7,7 NG Cable Rows - 150x10,10,8,8 DB OH Press - 30x12,12,10,8 EZ BB Curls - 95x8,7,6 DB Hammer curls - 40x 9/9, 35x9/9, 8/8 Time - 90mins So i got to 165.0lb this week. I'll take pics next weekend and post them.

05-20-2007, 05:38 AM	#1550
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	YEAH --> I come back on after a week away and look what I see -- nopt only are you up to 165 but you are going to post PICCCCCCIESSSSSS!!! YAY!! Hope you are ok Adrian!! Can't wait to see your progress!!
	~

05-20-2007, 03:31 PM	#1551
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I just saw 185 for 6. Minor accomplishment?
	www.crossfit.com

05-20-2007, 06:24 PM	#1552
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Whoo hoo looking good in here Adrian! Can't wait to see the pics and your progress!

05-26-2007, 09:40 AM	#1554
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Lower A - 21may07 (week7) ATG Back Squats - [wu -115x5, 155x4, 185x3] - 220x5,5,5,5 Leg press - 410x8,8,7,7 V-Squats - 280x10,9,10,10 Single Leg Ext - 80x 10/0, 9/9, 8/8 Standing Calves - 135x12, 155x12 Seated Calves - 90x13, 80x14 Time - 90mins

05-26-2007, 09:41 AM	#1555
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Upper A - 22may07 (week7) No wo. Left the office too late to go and wo.

05-26-2007, 09:44 AM	#1556
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Lower B - 24may07 (week7) DL's - [wu - 155x5, 285x4, 255x3] - 305x6,6,5,5 BB Stationary Lunges - 160x 8/8, 8/8, 8/8, 8/8, High Leg Press - 280x10,10,8,8 Front Squats - 100x12,11,9 Seated Calves - 110x12,10 Standing calves - 115x15x14 Time - 95mins

05-26-2007, 09:50 AM	#1557
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Upper B - 25may07 (week7) BB Bench - [wu - 95x5, 115x4, 135x3] - 185x6,6,6,6 WG Dips - bw+50 x8,8,8,7 NG Cable Rows - 150x10,10,9,8 DB OH Press - 30x12,10,9,7 EZ BB Curls - 95x8,8,6 DB Hammer Curls - 35x 10/10, 10/10, 9/9 DB Curls - 20x10,10 Time - 90mins

05-26-2007, 10:19 AM	#1558
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,152	Weight/bf/measurements This is a comparision between 27may2006 (the beginning of this bulk) and 26may2007 (today) - almost exactly 1 year to the date!! Measurements = 2006 \| 2007 Weight = 145.4 \| 164.8 BF = 12% \| 15% LBM = 128.0 \| 140.1 (+12.1) FAT = 17.4 \| 24.7 (+7.3) BP Measurements= 2006 \| 2007 Quad(Left) flexed = 20.25 \| 22.5 Quad(Right) flexed = 20.5 \| 22.25 Bi/Tri (Left) flexed = 14.5 \| 15.6 Bi/Tri (Right) flexed = 14.25 \| 15.6 Calf (Left) stndg flxd = 12.5 \| 12.75 Calf (Right) stndg flxd =12.25 \| 12.6 Glutes = 34 \| 36.25 Chest = 39 \| 40.25 Shoulders = 48.5 \| 49.25 Waist = 31.5 \| 34.25 I'm happy with the improvements on quads, arms and glutes (chest and shoulder measurements are not very accurate in measureing myself). But I'm very disappointed in the no improvement on calves, which are seriously lacking. From now on I'm adding a lot more focus on calves. The expanding waist is something that comes along. Hazard of the trade, I guess. Soooo... i started cutting last year on 14jan06 @ 162.8/16% with a waist of 35.25" (finished @ 145.4/12% and then bulked) and ended up today @ 164.8/15% with a waist of 34.25". All that for 1" lower on my waist. Feels like such a waste of a whole year sigh However i am lifting more weight now than i did last year but I'm back at the same crossroad as to weather to cut an get below 15% of keep bulking. This time I'm going to continue and review all this next year. I suspect i will have to do a brief cut at that time.