Mr.10%

BulkMeUp · 05-26-2007, 10:41 AM

I didnt take any lower pics at my cut so none to compare.

Malley · 05-26-2007, 11:22 PM

16 inchers, nice! Chest definitly is what stands out to me. Alot of hard work there BMU!

BulkMeUp · 05-29-2007, 11:40 AM

Quote:

Originally Posted by Double D

16 inchers, nice! Chest definitly is what stands out to me. Alot of hard work there BMU!

Thanks DD

16" sounds good on paper, but i feel my arms dont really look that big. Anyway, gotta keep at it.

Malley · 05-29-2007, 10:55 PM

The lower part looks like you are straight out of an underwear ad!

BulkMeUp · 06-02-2007, 08:14 AM

Quote:

Originally Posted by Double D

The lower part looks like you are straight out of an underwear ad!

I took a bunch of pics in my regular shorts, but they are too long. Holding them up to show my quads made it look like i was holding up a skirt! so i quickly jumped into a pair of (decent) beach shorts and retook the pics. Quite the hassle doing all that first thing in the morning

BulkMeUp · 06-02-2007, 08:21 AM

ATG Back Squats - [115x5, 135x4, 185x3] - 220x6,5,5,5
Leg Press - 410x8,8,7,7
V-Squats - 350x10,10,10,10
Single Leg Ext - 80x 10/10, 10/10, 10/10
Standing Claves - 195x12, 175x12
Seated Claves - 70x14,11,11

Time - 85mins

BulkMeUp · 06-02-2007, 08:25 AM

Supported T-Bar rows - [wu - 35x7, 65x4, 80x3] -117.5 x5,5,5,4
Wide Pull ups - bw+20 X7,7,7,5
Pec Dec - 135x10,10,10,7
HS Low Rows - 107.5(each) x12,12,10,9
DB OH Tri Extn - 25x8,8,8
EZ BB Skull Crushers - 65x10,10,10
Pushdown - 70x12,11, 8/4(dropset)

Time - 90mins

BulkMeUp · 06-02-2007, 08:29 AM

DL's - [wu-155x5, 205x4, 255x3] - 305x6,6,6,5
BB Stationary Lunges - 160x 8/8, 8/8, 8/8, 8/8
High Leg press - 280x10,10,10,10
Front Squats - 100x12,12,11
Seared Calves - 10x12,8, 90x11
Standing Calves - 115x15,14,14

Time - 105mins

BulkMeUp · 06-02-2007, 08:35 AM

BB Bench - [wu - 95x5, 135x4, 155x3] - 185x6,6,6, 190x5
WG Dips - bw+50 X8,8,8,8
NG seated cable rows - 150x10,10,8,8
DB OH press - 30x12,12,9,10
EZ BB Curls - 95x8,8,7
DB Hammer curls - 40x9/9, 8/8, 6/6
DB Curls - 20x11,11

Time - 100mins

Seems like 4 weeks is just about right on this type of wo for me before i start to feel worn out. But I'm going to try one more week and then take a break week.

Tom_B · 06-02-2007, 08:17 PM

Hey Adrian! Pics are looking great, I see a huge change in your arms/lats/rear delts, you need some more back thickness and def some more mass on those legs, but overall that's some great progress you got there! And judging from your measurements, it seems that your on your way to adding some mass to your legs! Whoot ! I know that's been a problem area for ya for a while, I guess you finally found a system of training that works for them.

Malley · 06-03-2007, 06:45 PM

You are one of the most consistent guys I know. Nice job!

BulkMeUp · 06-09-2007, 09:47 AM

Quote:

Originally Posted by Tom_B

Hey Adrian! Pics are looking great, I see a huge change in your arms/lats/rear delts, you need some more back thickness and def some more mass on those legs, but overall that's some great progress you got there! And judging from your measurements, it seems that your on your way to adding some mass to your legs! Whoot ! I know that's been a problem area for ya for a while, I guess you finally found a system of training that works for them.

Thanks Tom. Yes, legs need more mass. If i can duplicate the past year's results during the comming year, i think i should be quite happy with the results. Lets see how far i can go before i have to cut again.

BulkMeUp · 06-09-2007, 09:47 AM

Quote:

Originally Posted by Double D

You are one of the most consistent guys I know. Nice job!

Thanks DD

Gotta keep at it to make things happen.

BulkMeUp · 06-09-2007, 09:54 AM

ATG Back squats - [wu-115x5, 155x4, 185x3] - 220x6,6,6,6
Leg press - 410x8,8,8,8
V Squats - 350x10,10,10,10
Single leg Ext - 80x 12/12, 10/10, 10/10
Standing calves - 175x12,12,12
Seated calves - 70x14,12,12

Time - 90mins

BulkMeUp · 06-09-2007, 09:58 AM

Supported T-Bar Rows - [35x5, 65x4, 80x3] - 117.5x6,5,5,5
Wide Pull Ups - bw+20 X7,7,7,7
Pec Dec - 135x10,10,10,9
HS Low Rows - 215x12,12,11,9
DB OH Tri Extn - 75x8,8,8
EZ BB Skull Crushers - 70x10,9,5
Pushdowns - 70x12,11,11

Time - 115mins

BulkMeUp · 06-09-2007, 10:02 AM

So that was the end of that routine. I missed the last 2 wo's as i was busy in the office and left late. Next week will probably be even more busier. But that is also the off week from the gym.

This is the 3rd routine of this type of set up that i have done. For the next routine i have been thinking of redoing the first one again. That should also give a good comparison as to what and where i have made improvements in terms of weights. I havent gotten around to looking at it yet, but i think i might have to tweak it a bit.

Malley · 06-12-2007, 03:34 PM

Hope things are going well for you BMU!

Tom_B · 06-13-2007, 08:54 AM

Hope things aren't as busy as you were expecting!

BulkMeUp · 06-16-2007, 09:36 AM

Well, things were worse than usual

Most of this and last week i left the office at ~7:30-8pm (work finishes at 5pm). Good thing it was an off week as i would not have made it to the gym.

15jun was a deadline (project launch on 21jun) and we got our stuff done on time, but another department wernt able to cope so our manager decided to give them a hand to enable the project to launch on time. Eventually we ended doing most of their work for them

I was planning to go in on sunday and complete the final stuff, but was told so long as we get it done by monday noon, thats ok. So I'm not going in as i can get the rest done on monday. woooh! what a week.

Anyway from next week onwards should be very relaxed until we get towards the end of the next phase. But we definately wont have to help them again.

One good thing last week was that we had our company's 'Fun Day' on tue. Fun Day is when all 1000+ employees go to a place organised by the company and ..well.. have fun!

This year it was at Canada's wonderland We got there at ~8am. Had breakfast. There was ~2hr of the CEO and others talking about the company ..etc and gave away lots of prizes which included some plane tickets. No i didnt win any

. The MC this year was Shaun Majumder and for the final entertainment part we had Martin Short! He did his stuff from some of his movies and a very funny interview as his 'Jimmy Glick' charecter TV show and did an interview of one of the company big-wigs. (one of the questions "sooo.... where were you when the Queen had Diana killed?"

) He did it with costume changes and all. Good show. After that we had lunch and then went on rides as everyone was given a free day pass. I did several rides including a few rollercoasters

T'was fun

BulkMeUp · 06-23-2007, 09:28 AM

sooo.. last week was busy as well. The project launch had been postponed for 26jun. I didnt get to wo and not really in the mood for it. But I'm gonna drag my ass back to the gym on Monday to get back into the routine. The comming Tuesday would make it 3 weeks that I've been off the gym.

Today i weighed in at 162.4. down by 3.1lbs at the same waist measurement

hopefully thats mostly water weight.

BulkMeUp · 07-01-2007, 04:43 PM

No workout. Had to work late in the office.

BulkMeUp · 07-01-2007, 04:47 PM

Sup T-Bar Rows - [wu - 35x5, 65x4, 80x3] - 115x5,5,5
Low Incline DB Bench - 55x8,8,8
RG Seated Rows - 140x10,10,9
Pec Dec - 120x12,12,9
EZ BB Curls - 80x8,7,7
DB Preachers - 15x12,12,12

BulkMeUp · 07-01-2007, 04:52 PM

DL's - [wu - 155x5, 205x4, 255x3] - 295x5,5,5
Leg press - 360x8,8,8
Stationary BB Lunges - 95x 10/10, 10/10, 10/10
V-Squats - 270x12,12,12
Standing Calves - 195x10,10,10
Seated Calves - 90x12,12,12

BulkMeUp · 07-01-2007, 05:00 PM

BB bench - [wu - 115x5, 135x4, 155x3] - 185x5,5,5,3
Pulldowns - 170x8,8,8
BB OH Press - 95x7, 85x8,7
DB Rows - 45x12/12, 60x12/12, 11/11
Cable OH Tri Press - 70x10, 90x10, 100x10
EZ BB Skull Crushers - 65x10,10,8
RG Tri Pushdowns - 60x8, 50x11

Managed to get some wo's in this week. This routine is similar to the previous ones, but i've set it for 12 compound sets instead of 16 as the previous ones. I'll increase it depending on how i feel.

Not feeling too well this week. Got a bad sore throat which is painful and also comes with a side order of a runny nose and a bad headache. When the meds are working i'm fine, so i got a few wo's in which was prob not such a good idea. Since i've been out of the gym for 3 weeks, i decided to tough it out. I'm better today than i was the past few days, and hopefully i'll be much better tomorrow for the start of week2.

Malley · 07-01-2007, 07:17 PM

I havent gotten a chance to chat with you in a while. How have ya been?

BulkMeUp · 07-03-2007, 03:01 PM

I havent been around much myself of late. Hopefully I'll be a bit more free in the next few weeks.

I'm good. Feeling much better than last week, though not completely well. I skipped last evenings wo as i wasnt feeling like it. But def going in for tonights

BulkMeUp · 07-07-2007, 10:21 AM

Supinated T Bar rows - [wu - 35x5, 65x4, 80x3] - 115x6,6, 120x5
Low Incline DB Bench - 60x8,8,8
RG Seated cable rows - 140x10,10,10
Pec Dec - 120x12,10,8
EZ BB curls - 80x8,8,8
DB Preacher Curls - 25x10,7,8
Hammers - 15x12,12,12

BulkMeUp · 07-07-2007, 10:28 AM

DL's - [wu - 155x5, 205x4, 255x3] - 295x6,6,6
Leg Press - 430x7,7,7
Split Squats - 100x 10/10, 105x 10/10, 110 x10/10
V-Squats - 270x12, 320x12, 330x12
Standing Calves - 195x10,215x10,10
Seated Calves - 110x10, 100x10,9

I thought i had recoverd from the cough/cold but i guess i wasnt fully recovered. Thu's wo felt quite tough and the next day i was really tired and could hardly had much energy. So decided to skip upper B wo. Lets see how next week plays out. Weather was great last week (mid 20's) but this weekend onwards thing are going to heat up.

06-02-2007, 08:21 AM	#1566
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Lower A - 27may07 (week8) ATG Back Squats - [115x5, 135x4, 185x3] - 220x6,5,5,5 Leg Press - 410x8,8,7,7 V-Squats - 350x10,10,10,10 Single Leg Ext - 80x 10/10, 10/10, 10/10 Standing Claves - 195x12, 175x12 Seated Claves - 70x14,11,11 Time - 85mins

06-02-2007, 08:25 AM	#1567
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Upper A - 28may07 (week8) Supported T-Bar rows - [wu - 35x7, 65x4, 80x3] -117.5 x5,5,5,4 Wide Pull ups - bw+20 X7,7,7,5 Pec Dec - 135x10,10,10,7 HS Low Rows - 107.5(each) x12,12,10,9 DB OH Tri Extn - 25x8,8,8 EZ BB Skull Crushers - 65x10,10,10 Pushdown - 70x12,11, 8/4(dropset) Time - 90mins

06-02-2007, 08:29 AM	#1568
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Lower B - 31may07 (week8) DL's - [wu-155x5, 205x4, 255x3] - 305x6,6,6,5 BB Stationary Lunges - 160x 8/8, 8/8, 8/8, 8/8 High Leg press - 280x10,10,10,10 Front Squats - 100x12,12,11 Seared Calves - 10x12,8, 90x11 Standing Calves - 115x15,14,14 Time - 105mins

06-02-2007, 08:35 AM	#1569
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Upper B - 01jun07 (week8) BB Bench - [wu - 95x5, 135x4, 155x3] - 185x6,6,6, 190x5 WG Dips - bw+50 X8,8,8,8 NG seated cable rows - 150x10,10,8,8 DB OH press - 30x12,12,9,10 EZ BB Curls - 95x8,8,7 DB Hammer curls - 40x9/9, 8/8, 6/6 DB Curls - 20x11,11 Time - 100mins Seems like 4 weeks is just about right on this type of wo for me before i start to feel worn out. But I'm going to try one more week and then take a break week. Last edited by BulkMeUp : 06-02-2007 at 08:58 AM.

06-09-2007, 09:54 AM	#1574
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Lower A - 03jun07 (week9) ATG Back squats - [wu-115x5, 155x4, 185x3] - 220x6,6,6,6 Leg press - 410x8,8,8,8 V Squats - 350x10,10,10,10 Single leg Ext - 80x 12/12, 10/10, 10/10 Standing calves - 175x12,12,12 Seated calves - 70x14,12,12 Time - 90mins

05-26-2007, 11:22 PM	#1562
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	16 inchers, nice! Chest definitly is what stands out to me. Alot of hard work there BMU!

05-29-2007, 10:55 PM	#1564
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	The lower part looks like you are straight out of an underwear ad!

06-02-2007, 08:17 PM	#1570
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Hey Adrian! Pics are looking great, I see a huge change in your arms/lats/rear delts, you need some more back thickness and def some more mass on those legs, but overall that's some great progress you got there! And judging from your measurements, it seems that your on your way to adding some mass to your legs! Whoot ! I know that's been a problem area for ya for a while, I guess you finally found a system of training that works for them.

06-03-2007, 06:45 PM	#1571
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	You are one of the most consistent guys I know. Nice job!

06-09-2007, 09:58 AM	#1575
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Upper A - 05jun07 (week9) Supported T-Bar Rows - [35x5, 65x4, 80x3] - 117.5x6,5,5,5 Wide Pull Ups - bw+20 X7,7,7,7 Pec Dec - 135x10,10,10,9 HS Low Rows - 215x12,12,11,9 DB OH Tri Extn - 75x8,8,8 EZ BB Skull Crushers - 70x10,9,5 Pushdowns - 70x12,11,11 Time - 115mins

06-09-2007, 10:02 AM	#1576
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	So that was the end of that routine. I missed the last 2 wo's as i was busy in the office and left late. Next week will probably be even more busier. But that is also the off week from the gym. This is the 3rd routine of this type of set up that i have done. For the next routine i have been thinking of redoing the first one again. That should also give a good comparison as to what and where i have made improvements in terms of weights. I havent gotten around to looking at it yet, but i think i might have to tweak it a bit.

06-12-2007, 03:34 PM	#1577
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Hope things are going well for you BMU!

06-13-2007, 08:54 AM	#1578
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Hope things aren't as busy as you were expecting!

06-16-2007, 09:36 AM	#1579
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Well, things were worse than usual Most of this and last week i left the office at ~7:30-8pm (work finishes at 5pm). Good thing it was an off week as i would not have made it to the gym. 15jun was a deadline (project launch on 21jun) and we got our stuff done on time, but another department wernt able to cope so our manager decided to give them a hand to enable the project to launch on time. Eventually we ended doing most of their work for them I was planning to go in on sunday and complete the final stuff, but was told so long as we get it done by monday noon, thats ok. So I'm not going in as i can get the rest done on monday. woooh! what a week. Anyway from next week onwards should be very relaxed until we get towards the end of the next phase. But we definately wont have to help them again. One good thing last week was that we had our company's 'Fun Day' on tue. Fun Day is when all 1000+ employees go to a place organised by the company and ..well.. have fun! This year it was at Canada's wonderland We got there at ~8am. Had breakfast. There was ~2hr of the CEO and others talking about the company ..etc and gave away lots of prizes which included some plane tickets. No i didnt win any . The MC this year was Shaun Majumder and for the final entertainment part we had Martin Short! He did his stuff from some of his movies and a very funny interview as his 'Jimmy Glick' charecter TV show and did an interview of one of the company big-wigs. (one of the questions "sooo.... where were you when the Queen had Diana killed?" ) He did it with costume changes and all. Good show. After that we had lunch and then went on rides as everyone was given a free day pass. I did several rides including a few rollercoasters T'was fun

06-23-2007, 09:28 AM	#1580
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	sooo.. last week was busy as well. The project launch had been postponed for 26jun. I didnt get to wo and not really in the mood for it. But I'm gonna drag my ass back to the gym on Monday to get back into the routine. The comming Tuesday would make it 3 weeks that I've been off the gym. Today i weighed in at 162.4. down by 3.1lbs at the same waist measurement hopefully thats mostly water weight.

07-01-2007, 04:43 PM	#1581
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Lower A - 25jun07 (week1) No workout. Had to work late in the office.

07-01-2007, 04:47 PM	#1582
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Upper A - 26jun07 (week1) Sup T-Bar Rows - [wu - 35x5, 65x4, 80x3] - 115x5,5,5 Low Incline DB Bench - 55x8,8,8 RG Seated Rows - 140x10,10,9 Pec Dec - 120x12,12,9 EZ BB Curls - 80x8,7,7 DB Preachers - 15x12,12,12

07-01-2007, 04:52 PM	#1583
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Lower B - 28jun07 (week1) DL's - [wu - 155x5, 205x4, 255x3] - 295x5,5,5 Leg press - 360x8,8,8 Stationary BB Lunges - 95x 10/10, 10/10, 10/10 V-Squats - 270x12,12,12 Standing Calves - 195x10,10,10 Seated Calves - 90x12,12,12

07-01-2007, 05:00 PM	#1584
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Upper B - 39jun07 (week1) BB bench - [wu - 115x5, 135x4, 155x3] - 185x5,5,5,3 Pulldowns - 170x8,8,8 BB OH Press - 95x7, 85x8,7 DB Rows - 45x12/12, 60x12/12, 11/11 Cable OH Tri Press - 70x10, 90x10, 100x10 EZ BB Skull Crushers - 65x10,10,8 RG Tri Pushdowns - 60x8, 50x11 Managed to get some wo's in this week. This routine is similar to the previous ones, but i've set it for 12 compound sets instead of 16 as the previous ones. I'll increase it depending on how i feel. Not feeling too well this week. Got a bad sore throat which is painful and also comes with a side order of a runny nose and a bad headache. When the meds are working i'm fine, so i got a few wo's in which was prob not such a good idea. Since i've been out of the gym for 3 weeks, i decided to tough it out. I'm better today than i was the past few days, and hopefully i'll be much better tomorrow for the start of week2.

07-01-2007, 07:17 PM	#1585
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I havent gotten a chance to chat with you in a while. How have ya been?
	www.crossfit.com

07-03-2007, 03:01 PM	#1586
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	I havent been around much myself of late. Hopefully I'll be a bit more free in the next few weeks. I'm good. Feeling much better than last week, though not completely well. I skipped last evenings wo as i wasnt feeling like it. But def going in for tonights

07-07-2007, 10:21 AM	#1587
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Upper A - 03jul07 (week 2) Supinated T Bar rows - [wu - 35x5, 65x4, 80x3] - 115x6,6, 120x5 Low Incline DB Bench - 60x8,8,8 RG Seated cable rows - 140x10,10,10 Pec Dec - 120x12,10,8 EZ BB curls - 80x8,8,8 DB Preacher Curls - 25x10,7,8 Hammers - 15x12,12,12

07-07-2007, 10:28 AM	#1588
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Lower B - 05jul07 (week 2) DL's - [wu - 155x5, 205x4, 255x3] - 295x6,6,6 Leg Press - 430x7,7,7 Split Squats - 100x 10/10, 105x 10/10, 110 x10/10 V-Squats - 270x12, 320x12, 330x12 Standing Calves - 195x10,215x10,10 Seated Calves - 110x10, 100x10,9 I thought i had recoverd from the cough/cold but i guess i wasnt fully recovered. Thu's wo felt quite tough and the next day i was really tired and could hardly had much energy. So decided to skip upper B wo. Lets see how next week plays out. Weather was great last week (mid 20's) but this weekend onwards thing are going to heat up.