Tales from the Ice Chamber

[Sub-Zero]

Introduction

I am currently 5 weeks into a bulk. Hoping to achieve 10-15lbs total with minimal fat gain. Starting weight & BF% was 176lbs at 14% BF.

Statistics

Height : 5'7
Weight : 185lbs (taken 12th May 2002)

BF% : 14.9 (JP-7)

BF Measurements -

[1] Chest : 12, 12
[2] Abdomen : 23, 24
[3] Thigh : 16, 17
[4] Triceps : 9, 9
[5] Biceps : 3, 3
[6] Subscapular : 15, 16
[7] Supailiac : 20, 21
[8] Axilla : 12, 15
[9] Calf : n/a
[10] Lower Back : n/a

Measurements

All measurements taken cold

Date : 12th May 2002

Neck : 17"
Chest : 44"

Biceps : 15 7/8" | 16"
Forearms : 14" | 14"

Waist : 33"

Quads : 25" | 25 2/8"
Calves : 16" | 16"

Training Split

Monday : Shoulders
Tuesday : Back & Rear Delts
Wednesday : OFF
Thursday : Chest & Triceps
Friday : Forearms & Biceps
Saturday : Lower Body
Sunday : OFF

 

[Dr. Pain]

Excellent SZ, that's an informative format!

DP

 

[w8lifter]

It's almost like he's done this before

 

[Sub-Zero]

Shoulders & Traps

Hammer Strength Shoulder Presses SUPERSETTED Front Raises - 5 sets (10 / 8) * Last set was double drop on the shoulder press

L Laterals - 5 sets

Barbell Raises - 2 sets

Barbell Shrugs - 8 / 10 / 10

V-Handle Cable Shrugs - 12 / 15 / 15

Comments : Nice pump today, weights were good and w/o was done in 50 mins. Not bad day at all

 

[Sub-Zero]

Back & Rear Delts

Bent Arm Pullovers (Double Drop) - 2 X 12 / 12 / 12

Wide Grip Pulldowns - 3 X 10 + Negatives

Close Grip Pulldowns - 2 X 10 / 10 + Negatives

Cable Rows SUPERSETTED Bent Over Laterals - 4 X 10-12 + 10

Weighted Hyperextensions - 4 X 10

Comments : I think today I was on the verge of overtraining, but ooooh it felt good

 

[KryptoAllez]

Ah ha! Now I know!

BTW, nice screen name, I like it!

 

[w8lifter]

Originally posted by KryptoAllez
Ah ha! Now I know!

BTW, nice screen name, I like it!

Hi Krypto...welcome to IM

 

[Sub-Zero]

Chest & Triceps

Swiss Ball Flys SUPERSETTED Flat Dumbell Presses- 2 X 12 + 10

Reverse Grip Decline Presses - 2 X 10

Incline Dumbell Presses - 10 / 8 / 6 / 8 / 10 / 12

Close Grip Decline Presses - 4 X 10

Skull Crushers - 2 X 10

Comments : Damn them triceps were pumped up today and my chest felt like it was tearing up

 

[Sub-Zero]

Shoulders & Traps

Seated Military Presses - 4 sets ( 10 / 8 / 6 + Negatives on last set )

Plate Raises - 4 sets

Side Dumbell Raises - 3 sets

Machine Shrugs - 12 / 15 / 15

Comments : Going heavy and hard this week. Military Presses killed my shoulders

 

[Sub-Zero]

Back & Rear Delts

Wide Grip Chins - 3 X 8-10

Deadlifts - 8 / 6 / 6

T-Bar Rows - 3 x 8

Bent Over Laterals - 3 sets

Comments : GOOD GOD, that killed me. Went super-heavy today and went well

 

[Sub-Zero]

Chest & Triceps

Decline Bench - 2 x 6

Flat Bench - 8 / 6

Incline Bench - 10 / 8 / 8

Standing Extensions - 3 x 8

Straight Bar Pressdowns - 3 x 8

Comments : Pretty Crappy Day I blame the rain ..lol

 

[Animal]

Originally posted by Sub-Zero
Chest & TricepsComments : Pretty Crappy Day I blame the rain ..lol

They have rain in the underworld.....


Animal

 

[Dr. Pain]

Originally posted by Animal
They have rain in the underworld.....


Animal

LMAO


DP

 

[Sub-Zero]

Smart Guy, huh ?/