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Man Boobs of Steel
- Thread starter CowPimp
- Start date
Friday, February 11th
rock4832
Certainly, but I still have to note all that goes down in my workouts, good or bad. I will get that CG bench press up there. I have my ways.
Oh, and I get pizza because I'm bulking. This time I was more reasonable with the pizza though. I had 2.5 small pieces. Probably 500 calories worth total.
P-funk
Just do it man! Pizza rules!
PreMier
Chicken garlic pizza... Now that's a pizza.
Squat/Deadlift DE:
Warm-up
5 minutes elliptical
Box Squats @ 60%
Bar x 10
135 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
DB SLDLs
110 x 6
110 x 6
110 x 6
Hyperextensions
95 x 13
95 x 13
95 x 13
Hanging Leg Raises
9
9
9
Hack Squats
340 x 3
340 x 3
340 x 3
Cool-down
Lower body & core stretching
Bodyweight
186
More progression today. I increased the weight on both DB SLDLs and hack squats. I did drop several repetitions off each one, but that is how I cycle intensity. I will now work my way up on both of them. Hyperextensions were intentionally kept the same as I usually do the 2nd session of each week. Hanging leg raises went up a repetition. I finally got 9 on all the sets. Man, those are tough if you use a large ROM!
Damned bodyweight is hanging at 186 again. I may be increasing my calories again in the near future. I'm taking this slowly though, so I will give my weight some more time to progress.
rock4832
Certainly, but I still have to note all that goes down in my workouts, good or bad. I will get that CG bench press up there. I have my ways.
Oh, and I get pizza because I'm bulking. This time I was more reasonable with the pizza though. I had 2.5 small pieces. Probably 500 calories worth total.
P-funk
Just do it man! Pizza rules!
PreMier
Chicken garlic pizza... Now that's a pizza.
Squat/Deadlift DE:
Warm-up
5 minutes elliptical
Box Squats @ 60%
Bar x 10
135 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
DB SLDLs
110 x 6
110 x 6
110 x 6
Hyperextensions
95 x 13
95 x 13
95 x 13
Hanging Leg Raises
9
9
9
Hack Squats
340 x 3
340 x 3
340 x 3
Cool-down
Lower body & core stretching
Bodyweight
186
More progression today. I increased the weight on both DB SLDLs and hack squats. I did drop several repetitions off each one, but that is how I cycle intensity. I will now work my way up on both of them. Hyperextensions were intentionally kept the same as I usually do the 2nd session of each week. Hanging leg raises went up a repetition. I finally got 9 on all the sets. Man, those are tough if you use a large ROM!
Damned bodyweight is hanging at 186 again. I may be increasing my calories again in the near future. I'm taking this slowly though, so I will give my weight some more time to progress.
Maybe that pizza's doing you a good thing, get that bodyweight going.
Why not lower your cals for 3 weeks and let your body even out a bit and struggle to be anabolic. then up them up to where you want them to be and you may end up blowing up like crazy. Usually after a period of hypocaloricness your body is ready to gain weight.
Saturday, February 11th & Sunday, February 12th
soxmuscle
I think cheating a little bit does help, as long as I maintain a mostly healthy diet.
P-funk
That's probably a good idea. I'm going to sit on it another week or so, but then I'll give that a shot. I would rather avoid lowering calories if possible, for obvious reasons.
Bench Press DE:
Warm-up
100 Jumping Jacks
Bench Press @ 50%
Bar x 10
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
CG Incline Press
155 x 7
155 x 7
155 x 7
Yates Rows
225 x 6
225 x 6
225 x 6
DB Military Press
60 x 10
60 x 10
60 x 9
Pushdowns
80 x 4
80 x 4
80 x 4
Cool-down
Upper & core stretching
Bodyweight
187
Fairly good workout. I was a little rushed because I forgot the gym now closes at 6 on Saturday, but a good productive workout nonetheless. I think that bit of pressure helped me make sure I was at a good pace.
I didn't increase the weight on any lifts, only repetitions. That's fine. Progress is progress.
Diet was good and solid. No complaints. Weight back up a pound.
Bodyweight
185
I did no exercising Sunday. I needed that. I feel pretty refreshed. I went to a museum with my dad and brother. I ate at their cafeteria: buffalo burger and bean, corn, and squash salad. I probably didn't surpass my regular caloric intake by much if anything, but one of my meals was replaced by that.
Weight went back down. I may have to start doing what P-funk is saying sooner than I want if my weight keeps bouncing around!
soxmuscle
I think cheating a little bit does help, as long as I maintain a mostly healthy diet.
P-funk
That's probably a good idea. I'm going to sit on it another week or so, but then I'll give that a shot. I would rather avoid lowering calories if possible, for obvious reasons.
Bench Press DE:
Warm-up
100 Jumping Jacks
Bench Press @ 50%
Bar x 10
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
CG Incline Press
155 x 7
155 x 7
155 x 7
Yates Rows
225 x 6
225 x 6
225 x 6
DB Military Press
60 x 10
60 x 10
60 x 9
Pushdowns
80 x 4
80 x 4
80 x 4
Cool-down
Upper & core stretching
Bodyweight
187
Fairly good workout. I was a little rushed because I forgot the gym now closes at 6 on Saturday, but a good productive workout nonetheless. I think that bit of pressure helped me make sure I was at a good pace.
I didn't increase the weight on any lifts, only repetitions. That's fine. Progress is progress.
Diet was good and solid. No complaints. Weight back up a pound.
Bodyweight
185
I did no exercising Sunday. I needed that. I feel pretty refreshed. I went to a museum with my dad and brother. I ate at their cafeteria: buffalo burger and bean, corn, and squash salad. I probably didn't surpass my regular caloric intake by much if anything, but one of my meals was replaced by that.
Weight went back down. I may have to start doing what P-funk is saying sooner than I want if my weight keeps bouncing around!
Is the obvious reson strength?? I mean technically you probably wont even feel the calorie reductin affect your strength unless you are hypocaloric for a prolonged period of time (say 5+ weeks). At least thats how it is for me.
Monday, February 14th
The obvious reason is beacuse I like eating a lot of food, heh. I'm not worried about my strength really. 3000 calories seems so measley now. Plus, I may not have to resort to that; I gained some weight today.
Squat/Deadlift ME:
Warm-up
5 minutes elliptical
Squats
Bar x 10
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
255 x 1
275 x 1
305 x 1
315 x 0
Good Mornings
245 x 3
245 x 3
245 x 3
Hyperextensions
95 x 15
95 x 15
95 x 15
Decline Situps
70 x 8
70 x 8
70 x 8
Leg Press
500 x 6
500 x 6
500 x 6
Cool-down
Lower body & core stretching
Bodyweight
189
Bitchin' workout today. I really wanted 3 plates on squats, but breaking into the 300s is cool too. I can't really be dissapointed in a PR because it wasn't big enough. It was definitely a good day for squatting.
I increased the resistance on good mornings and decline situps. I increased the repetitions on hyperextensions and leg presses. Steady progress there. Situps were really easy at that number of repetitions too. I'll be doing 10 or 12 next time.
Diet was nice and clean today. I weighed a lovely 189, so I will be holding off on a mini-cut for a while. Hopefully I will hit that magical 190 soon.
P-funk said:
The obvious reason is beacuse I like eating a lot of food, heh. I'm not worried about my strength really. 3000 calories seems so measley now. Plus, I may not have to resort to that; I gained some weight today.
Squat/Deadlift ME:
Warm-up
5 minutes elliptical
Squats
Bar x 10
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
255 x 1
275 x 1
305 x 1
315 x 0
Good Mornings
245 x 3
245 x 3
245 x 3
Hyperextensions
95 x 15
95 x 15
95 x 15
Decline Situps
70 x 8
70 x 8
70 x 8
Leg Press
500 x 6
500 x 6
500 x 6
Cool-down
Lower body & core stretching
Bodyweight
189
Bitchin' workout today. I really wanted 3 plates on squats, but breaking into the 300s is cool too. I can't really be dissapointed in a PR because it wasn't big enough. It was definitely a good day for squatting.
I increased the resistance on good mornings and decline situps. I increased the repetitions on hyperextensions and leg presses. Steady progress there. Situps were really easy at that number of repetitions too. I'll be doing 10 or 12 next time.
Diet was nice and clean today. I weighed a lovely 189, so I will be holding off on a mini-cut for a while. Hopefully I will hit that magical 190 soon.
Damn pimp your an animal LOL. Awsome weights your putting up, 305 for squats, 245 for GM's, and 500 for press.
Your doin great man!
Do you stick to a set diet or do you change it up often and stay within your cal range?
Your doin great man!
Do you stick to a set diet or do you change it up often and stay within your cal range?
Tuesday, February 15th
Bodyweight
188
No working out today. I just felt really tired this morning, so I slept in another hour. I'll try to get to some cardio of some sort on Thursday and possibly Sunday.
My bodyweight went down a pound, but it's now holding in the high 180s. This is good. Hopefully it will continue to steadily climb at least until I break 190. Once my gains really flatten out, I will look into doing a mini cut as suggested by P-funk.
Bodyweight
188
No working out today. I just felt really tired this morning, so I slept in another hour. I'll try to get to some cardio of some sort on Thursday and possibly Sunday.
My bodyweight went down a pound, but it's now holding in the high 180s. This is good. Hopefully it will continue to steadily climb at least until I break 190. Once my gains really flatten out, I will look into doing a mini cut as suggested by P-funk.
MonStar
It is nice indeed. If I can just pick up all the weight you're losing, then I'll be set. Thanks Mike.
DeadBolt
Thanks DB. I typically eat the same stuff, but I cheat whenever I want, which seems to be about every 2-3 days on average. Also, if I run low on food, then I have to improvise. The improvisations are always clean though. Like I'll substitute oatmeal for my cereal, or something like that.
Cold Iron
I'm feeling them too. My ass was a tad bit sore this morning. My hammies still have some mild lingering soreness.
It is nice indeed. If I can just pick up all the weight you're losing, then I'll be set. Thanks Mike.
DeadBolt
Thanks DB. I typically eat the same stuff, but I cheat whenever I want, which seems to be about every 2-3 days on average. Also, if I run low on food, then I have to improvise. The improvisations are always clean though. Like I'll substitute oatmeal for my cereal, or something like that.
Cold Iron
I'm feeling them too. My ass was a tad bit sore this morning. My hammies still have some mild lingering soreness.
Do your hamstrings get more worked from your Good AM's or Deadlifts? I have really been getting some good soreness in my hammies from my deads.
CowPimp said:
wow, that quite a number. I can barely do half that number. Yesterday for some reason i felt sooo woozy during my wo that i gave up halfway through my leg work and went home. 
Good job on the 305 CP! That is a lot of weight to be balancing on your back. I said earlier in another thread (a couple of months ago) that if you had to pick one, deads would be superior to squats. I've changed my mind on that. Although I've been working out for years, I never did deads, and squats only high rep/lightweight stuff. After going heavy on both for several months, I would say the CNS is more taxed when doing heavy squats. I get a little nervous when squatting a lot of weight (for me). With a dead, if you don't pull it, you drop it. Enuf said. But I still love those deadlifts....
Wednesday, February 16th
soxmuscle
Definitely good mornings. My lower back typically experiences the most soreness from deadlifts.
BulkMeUp
Keep at it man, you'll get up there. I felt like I was lagging behind in squats for so long, but they are finally coming along. They're not anything special yet, but the progress is definitely promising.
P-funk
Hell yeah, and it feels awesome. Thanks funkmaster flex.
JerseyDevil
I hear that on the stabilization issues. For a while, even 225 felt heavy on my back. My core sand scapula retraction trength has improved a lot though, and it feels just fine now. I have had to abort squats before because I didn't go down right. Never so on a deadlift. Both rule though! Thanks JD.
Bench Press ME:
Warm-up
5 minutes elliptical
CG Incline Press
Bar x 10
95 x 3
115 x 3
135 x 3
155 x 3
175 x 1
195 x 1
225 x 1
Decline Press
225 x 4
225 x 4
225 x 4
Seated Cable Rows
180 x 7
180 x 7
180 x 7
Upright Rows
125 x 7
125 x 7
125 x 7
Skullcrushers
105 x 3
105 x 3
105 x 3
Cool-down
Upper body & core stretching
Bodyweight
189
Sick workout today. My CG incline press felt awesome. The first time I ever did the exercise it was a tad akward, but now it has blossomed. I hit 2 plates, and with ease compared to the last time when I hit 215. Actually, I would have gone for 235, but time was of the essence. I might got for 235 next week.
Accessory work was also awesome. I increased the weight on two exercises: decline presses and skull crushers. I really like decline presses. I feel like my chest and lats are doing more work, although triceps still take the cake at the very top of the lift. I dropped several repetitions of the skull crushsers when raising the weight to help make sure I'm cycling intensity. They felt just fine, and more reps will be coming along shortly. The other two exercises picked up a repetition or two each. I will be raising the weight on both of those lifts next time I perform them, but drop the repetitions significantly.
Weight went back up to 189. It's hanging in here nicely. Hell, I'm gaining weight even faster than I really wanted. Those 500 extra calories made a huge difference. Actually, today I ate 4500, although it was all clean. I had to wake up earlier than normal, so I had a quick glass of milk and whey before I worked out to ensure I didn't go hungry during the session.
soxmuscle
Definitely good mornings. My lower back typically experiences the most soreness from deadlifts.
BulkMeUp
Keep at it man, you'll get up there. I felt like I was lagging behind in squats for so long, but they are finally coming along. They're not anything special yet, but the progress is definitely promising.
P-funk
Hell yeah, and it feels awesome. Thanks funkmaster flex.
JerseyDevil
I hear that on the stabilization issues. For a while, even 225 felt heavy on my back. My core sand scapula retraction trength has improved a lot though, and it feels just fine now. I have had to abort squats before because I didn't go down right. Never so on a deadlift. Both rule though! Thanks JD.
Bench Press ME:
Warm-up
5 minutes elliptical
CG Incline Press
Bar x 10
95 x 3
115 x 3
135 x 3
155 x 3
175 x 1
195 x 1
225 x 1
Decline Press
225 x 4
225 x 4
225 x 4
Seated Cable Rows
180 x 7
180 x 7
180 x 7
Upright Rows
125 x 7
125 x 7
125 x 7
Skullcrushers
105 x 3
105 x 3
105 x 3
Cool-down
Upper body & core stretching
Bodyweight
189
Sick workout today. My CG incline press felt awesome. The first time I ever did the exercise it was a tad akward, but now it has blossomed. I hit 2 plates, and with ease compared to the last time when I hit 215. Actually, I would have gone for 235, but time was of the essence. I might got for 235 next week.
Accessory work was also awesome. I increased the weight on two exercises: decline presses and skull crushers. I really like decline presses. I feel like my chest and lats are doing more work, although triceps still take the cake at the very top of the lift. I dropped several repetitions of the skull crushsers when raising the weight to help make sure I'm cycling intensity. They felt just fine, and more reps will be coming along shortly. The other two exercises picked up a repetition or two each. I will be raising the weight on both of those lifts next time I perform them, but drop the repetitions significantly.
Weight went back up to 189. It's hanging in here nicely. Hell, I'm gaining weight even faster than I really wanted. Those 500 extra calories made a huge difference. Actually, today I ate 4500, although it was all clean. I had to wake up earlier than normal, so I had a quick glass of milk and whey before I worked out to ensure I didn't go hungry during the session.
As always my man w/o's look good!! 105 for skuls is pretty damn good lol...sounds like hell for my elbows LOL! Every lift is phenominal your presses are really growing nicely!\
Weights growin...those 500+ cals really help. Before you know it your gonna be hounding that last pound before you hit 200.
Keep up the good work brotha!
Weights growin...those 500+ cals really help. Before you know it your gonna be hounding that last pound before you hit 200.
Keep up the good work brotha!
Great w/o Cow and congrats on the 225 CG Incline! 
I have found that GM's are just ackward to me. I might have to retry them someday.
Thursday, February 17th
DeadBolt
I always appreciate the support DB. Skullcrushers are uncomfortable for my elbows and wrists if I use a narrow grip, but I use the same grip as when I bench press. This seems to help a lot.
P-funk
I touch my upper abs. I just bring the bar down to where it's comfortable while keeping my elbows tucked. One of the reasons I like this movement is that I have an increased range of motion.
rock4832
Thanks mang.
soxmuscle
They were definitely akward the first time I did them. I just stayed fairly light until I got them down. Once I got into the groove, I got it. I think my form on good mornings is superior to that of my squatting form. I can lock into the groove real well.
Callisthenics
Warm-up
100 Jumping Jacks
Rest 40 seconds
Endurance Circuit x 3 - 40 seconds
Situps
25
25
25
Pushups
25
25
25
Pullups
5
5
5
Fingertip Pushups
5
5
5
Squats
25
25
25
Rest 40 Seconds
Cool-down
Rock Climbers x 25
Jumping Jacks x 50
Full body stretching
Bodyweight
187
I decided to lower my rest interval by 10 seconds again. I dunno why. I was going to actually stay with the previous rest interval for a few sessions, but I just said fuck it. Maybe next time I'll drop to 30 seconds just for fun.
Diet was good, although I dropped back down ot 187. I'll have to see where my weight hangs for the next several days before I make any decisions. I like to give 2 weeks or so after my latest peak weight before I make changes. Then I know for sure if I have hit my new maintenance level or something else is wrong.
DeadBolt
I always appreciate the support DB. Skullcrushers are uncomfortable for my elbows and wrists if I use a narrow grip, but I use the same grip as when I bench press. This seems to help a lot.
P-funk
I touch my upper abs. I just bring the bar down to where it's comfortable while keeping my elbows tucked. One of the reasons I like this movement is that I have an increased range of motion.
rock4832
Thanks mang.
soxmuscle
They were definitely akward the first time I did them. I just stayed fairly light until I got them down. Once I got into the groove, I got it. I think my form on good mornings is superior to that of my squatting form. I can lock into the groove real well.
Callisthenics
Warm-up
100 Jumping Jacks
Rest 40 seconds
Endurance Circuit x 3 - 40 seconds
Situps
25
25
25
Pushups
25
25
25
Pullups
5
5
5
Fingertip Pushups
5
5
5
Squats
25
25
25
Rest 40 Seconds
Cool-down
Rock Climbers x 25
Jumping Jacks x 50
Full body stretching
Bodyweight
187
I decided to lower my rest interval by 10 seconds again. I dunno why. I was going to actually stay with the previous rest interval for a few sessions, but I just said fuck it. Maybe next time I'll drop to 30 seconds just for fun.
Diet was good, although I dropped back down ot 187. I'll have to see where my weight hangs for the next several days before I make any decisions. I like to give 2 weeks or so after my latest peak weight before I make changes. Then I know for sure if I have hit my new maintenance level or something else is wrong.
Friday, February 18th
Squat/Deadlift DE
Warm-up
5 minutes elliptical
Box Squats
Bar x 10
135 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
SLDLs
345 x 4
345 x 4
345 x 3
Hyperextensions
95 x 15
95 x 15
95 x 15
Hanging Leg Raises
10
10
10
Farmer's Walks
120s x 1 Way
120s x 1 Way
Cool-down
Lower body & core stretching
Bodyweight
187
It were merely an alright workout today. I was irritated my SLDLs didn't go up. However, it isn't because my posterior chain couldn't bare the load like last time. This time it was purely my grip that prevented me from going further. I definitely had that 4th repetition in me no problem. I probably could have done 5 reps for all the sets, maybe even 6.
I kept my hyperextensions the same for this 2nd session, but they were really hard. My lower back was somewhat hammered from the SLDLs. Even so, I managed to eek out the last couple of repetitions with decent form, although I think I lost an almost negligible portion of the ROM on the very last repetition.
Hanging leg raises brutalized my abs. I was definitely happy to go up a repetition here.
Farmer's walks are killer. I did them because I was pissed about my lacking grip strength. I figured walks would do the trick. I made a round trip across the rubberized portion of my gym (The long way) with a 30 second break in the middle. It was amazing how much that fried my wrists, in a good way. Everyone was looking at me like a fucking lunatic, huffing and puffing as I trudged away with those dumbbells. Good shit.
My weight stayed the same again, but I hope it creeps back up in the next couple of days. 190 is so close I can touch it. Diet was clean today. I smell a cheat coming this weekend.
Squat/Deadlift DE
Warm-up
5 minutes elliptical
Box Squats
Bar x 10
135 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
SLDLs
345 x 4
345 x 4
345 x 3
Hyperextensions
95 x 15
95 x 15
95 x 15
Hanging Leg Raises
10
10
10
Farmer's Walks
120s x 1 Way
120s x 1 Way
Cool-down
Lower body & core stretching
Bodyweight
187
It were merely an alright workout today. I was irritated my SLDLs didn't go up. However, it isn't because my posterior chain couldn't bare the load like last time. This time it was purely my grip that prevented me from going further. I definitely had that 4th repetition in me no problem. I probably could have done 5 reps for all the sets, maybe even 6.
I kept my hyperextensions the same for this 2nd session, but they were really hard. My lower back was somewhat hammered from the SLDLs. Even so, I managed to eek out the last couple of repetitions with decent form, although I think I lost an almost negligible portion of the ROM on the very last repetition.
Hanging leg raises brutalized my abs. I was definitely happy to go up a repetition here.
Farmer's walks are killer. I did them because I was pissed about my lacking grip strength. I figured walks would do the trick. I made a round trip across the rubberized portion of my gym (The long way) with a 30 second break in the middle. It was amazing how much that fried my wrists, in a good way. Everyone was looking at me like a fucking lunatic, huffing and puffing as I trudged away with those dumbbells. Good shit.
My weight stayed the same again, but I hope it creeps back up in the next couple of days. 190 is so close I can touch it. Diet was clean today. I smell a cheat coming this weekend.
Saturday, February 19th
Bench Press DE
Warm-up
5 minutes elliptical
Speed Bench Press @ 63%
Bar x 10
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Bench Press
225 x 3
225 x 3
225 x 2 + 1 (Spot)
Pullups
25 x 5
25 x 5
25 x 5
DB Incline Press
65 x 10
65 x 10
65 x 10
DB Overhead Extensions
80 x 4
80 x 4
80 x 4
Cool-down
Upper body & core stretching
Bodyweight
187
Not a bad workout today, although I was slightly dissapointed in my bench pressing. Besides that, I was pleased. It's the first time I have done standard bench presses for reps in a while. I think next time I'll stop just short of lockout, because locking out causes my scapula to fall out of it's retracted state, and then my elbows flare out a bit. It's weird I decline press more; I guess my weak triceps are showing here.
In increased pullups and DB incline presses by a rep or two a piece. The incline pressing was really close to failure though. I just barely locked out my right arm on the very last repetition. I started to cheat and lift my ass up, but I made sure it stayed planted. I increased the weight on the overhead extensions, and subsequently decreased the repetitions.
My bodyweight is still hanging around the same. I'll keep playing the waiting game for a little longer. I cheated today by eating some chinese food. It was some general Tso's chicken and some white sticky rice. I also had a little bit of falafel and cucumber sauce on toasted pita with my dad. I kept portions reasonable, but I estimate I had somewhere in the neighborhood of 700 additional calories. I probably hit right around 5000 today. We'll see what that does to my weight tomorrow morning.
Bench Press DE
Warm-up
5 minutes elliptical
Speed Bench Press @ 63%
Bar x 10
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Bench Press
225 x 3
225 x 3
225 x 2 + 1 (Spot)
Pullups
25 x 5
25 x 5
25 x 5
DB Incline Press
65 x 10
65 x 10
65 x 10
DB Overhead Extensions
80 x 4
80 x 4
80 x 4
Cool-down
Upper body & core stretching
Bodyweight
187
Not a bad workout today, although I was slightly dissapointed in my bench pressing. Besides that, I was pleased. It's the first time I have done standard bench presses for reps in a while. I think next time I'll stop just short of lockout, because locking out causes my scapula to fall out of it's retracted state, and then my elbows flare out a bit. It's weird I decline press more; I guess my weak triceps are showing here.
In increased pullups and DB incline presses by a rep or two a piece. The incline pressing was really close to failure though. I just barely locked out my right arm on the very last repetition. I started to cheat and lift my ass up, but I made sure it stayed planted. I increased the weight on the overhead extensions, and subsequently decreased the repetitions.
My bodyweight is still hanging around the same. I'll keep playing the waiting game for a little longer. I cheated today by eating some chinese food. It was some general Tso's chicken and some white sticky rice. I also had a little bit of falafel and cucumber sauce on toasted pita with my dad. I kept portions reasonable, but I estimate I had somewhere in the neighborhood of 700 additional calories. I probably hit right around 5000 today. We'll see what that does to my weight tomorrow morning.
Cold Iron
Callisthenics
Warm-up
100 Jumping Jacks
Rest 40 seconds
Endurance Circuit x 3 - 40 seconds
Situps
25
25
25
Pushups
25
25
25
Pullups
5
5
5
Fingertip Pushups
5
5
5
Squats
25
25
25
Rest 40 Seconds
Cool-down
Rock Climbers x 25
Jumping Jacks x 50
Full body stretching
Bodyweight
190
I maintained that 40 second rest interval today. It got me working up a good sweat, and it definitely had my heart rate up. Despite that, I will be dropping to a 30 second rest interval next week. Nothing like increasing the intensity.
I ate fairly poorly today, but I will probably be eating clean for the next several days, so it's not a big deal. Earlier in the day, one of my meals consisted of spaghetti carbonara (Pea, onions, bacon, and egg). Later in the evening, I had more Chinese food (Kung Pao chicken, Mushu pork, and white rice). I'm going to just have cottage cheese without the PB tonight as I still have plenty of crap left in my stomach to slow down emptying overnight. I would say I went maybe 400 calories over my normal allotment to about 4700. This is just a guess, although I feel it is probably fairly accurate.
On another note, I weighed in at a lovely 190. This isn't turning out to be such a lean bulk. I mean, I am still pretty lean, but I am definitely gaining weight quickly. After about a month, I am up 7-8 pounds.
Callisthenics
Warm-up
100 Jumping Jacks
Rest 40 seconds
Endurance Circuit x 3 - 40 seconds
Situps
25
25
25
Pushups
25
25
25
Pullups
5
5
5
Fingertip Pushups
5
5
5
Squats
25
25
25
Rest 40 Seconds
Cool-down
Rock Climbers x 25
Jumping Jacks x 50
Full body stretching
Bodyweight
190
I maintained that 40 second rest interval today. It got me working up a good sweat, and it definitely had my heart rate up. Despite that, I will be dropping to a 30 second rest interval next week. Nothing like increasing the intensity.
I ate fairly poorly today, but I will probably be eating clean for the next several days, so it's not a big deal. Earlier in the day, one of my meals consisted of spaghetti carbonara (Pea, onions, bacon, and egg). Later in the evening, I had more Chinese food (Kung Pao chicken, Mushu pork, and white rice). I'm going to just have cottage cheese without the PB tonight as I still have plenty of crap left in my stomach to slow down emptying overnight. I would say I went maybe 400 calories over my normal allotment to about 4700. This is just a guess, although I feel it is probably fairly accurate.
On another note, I weighed in at a lovely 190. This isn't turning out to be such a lean bulk. I mean, I am still pretty lean, but I am definitely gaining weight quickly. After about a month, I am up 7-8 pounds.
Cold Iron said:
Tomorrow begins my 7th week of this cycle. I typically go 9-12 weeks before taking a week off. I play it by ear. If I feel the need, then I do so. So, to answer your question, 3-6 weeks.
