BonBon's gymlife

  1. BonBon's gymlife


    Hi,

    Decided to start some kind of log to keep track of my own workouts. I'm 38 yrs old, been training on and off for the last 20 years. Currently I'm on a diet, weight 92kg with 83cm waist. Training HST style and now that I'm 6 weeks in the current cycle, I'm planning to start a 3-week bulk on next sunday and train like a beast. Usually I train 6am before work, and this is what I did today (with warm-ups).

    Incline hammer strength 5x160kg
    Lat pulldown 5x125kg
    Shoulder press 5x100kg
    Deadlift 5x180kg
    Cable seated row 5x135kg
    Standing bicep cable curl 5x85kg
    Triceps pushdown 12x100kg

    This is from today:


  2. Weeks last training done. Also the last training on caloric deficit since I will switch to bulk on sunday. Tried bench first time in 3 years today. Felt heavy, but that's how I like it.

    Bench press 4x120kg
    Lat pulldown 5x125kg
    Shoulder press 6x100kg
    Cable seated row 5x135kg
    Standing bicep cable curl 6x85kg
    Triceps pushdown 12x100kg

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  3. Ok, bulk is on. Yesterday mornings training:

    Bench press 10x3 110kg
    Shoulder press 10x3 85kg
    Cable seated row 10x3 120kg
    Lat pulldown (1,5reps) 2x10 60kg
    Hip thrust 2x10 50kg
    Skull crushers 2x10 30kg
    Standing biceps cable curl 2x10 60kg
    Side lateral raise (1,5reps) 2x10 5kg

    *(1,5 reps) means full concentric, then halfway back and another concentric. This counts as one rep.

  4. Bench press 10x3 112,5kg
    Shoulder press 10x3 87,5kg
    Cable seated row 10x3 125kg
    Lat pulldown (1,5reps) 2x10 60kg
    Hip thrust 2x10 50kg
    Skull crushers 2x10 30kg
    Standing biceps cable curl 2x10 60kg
    Side lateral raise (1,5reps) 2x10 5kg

  5. 5.5.

    Bench press 10x3 115kg
    Shoulder press 10x3 90kg
    Cable seated row 10x3 130kg
    Lat pulldown (1,5reps) 2x10 60kg
    Hip thrust 2x10 50kg
    Skull crushers 2x10 30kg
    Standing biceps cable curl 2x10 60kg
    Side lateral raise (1,5reps) 2x10 5kg

    This seemed to be too much. I had to take longer breaks between sets and seems like I haven't fully recovered from the last session. So, change of plans, 7.5.:

    Bench press 4x12 80kg
    Shoulder press 4x12 60kg
    Cable seated row 4x12 60kg
    Lat pulldown (1,5reps) 2x10 60kg
    Hip thrust 2x12 50kg
    Skull crushers 2x12 30kg
    Standing biceps curl 2x12 30kg
    Side lateral raise (1,5reps) 2x12 5kg
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  6. Bench press 4x12 90kg
    Shoulder press 4x12 60kg
    Cable seated row 4x12 60kg
    Lat pulldown (1,5reps) 2x10 60kg
    Hip thrust 2x15 50kg
    Skull crushers 2x12 30kg
    Standing biceps curl 2x12 30kg
    Side lateral raise (1,5reps) 2x12 5kg

  7. Good stuff man, looking FWD to your progress!

  8. Quote Originally Posted by Power-Lift View Post
    Good stuff man, looking FWD to your progress!
    Thanks. Since switching from caloric deficit to bulk and adding creatine, my weight has gone up 8kg in 11 days
    Ofc we're talking about water weight here, but I look and feel completely different compared to me 2 weeks ago.
    Hopefully getting some muscle tissue from this too.

  9. Bench press 4x12 95kg
    Shoulder press 4x12 60kg
    Cable seated row 4x12 60kg
    Lat pulldown (1,5reps) 2x12 60kg
    Hip thrust 2x15 50kg
    Skull crushers 2x12 30kg
    Standing biceps curl 2x12 30kg
    Side lateral raise (1,5reps) 2x12 6kg

  10. Had a bit strict schedule this morning, so decided to do only one work sets:

    Bench press 1x17 100kg
    Shoulder press 1x14 60kg
    Cable seated row 1x21 60kg
    Lat pulldown (1,5reps) 2x12 60kg
    Hip thrust 2x15 50kg
    Skull crushers 1x17 30kg
    Standing biceps curl 1x18 30kg
    Side lateral raise, different angles, until exhaustion 5kg


  11. 16.5. & 18.5. pretty much the same as 14.5. training.

    My 3-week bulk is now over. Following 2 weeks I will take a break from gym. Gonna go -500kcal from maintenance. Current weight is 101kg and looks like this:


  12. So, on a cut now. Been doing sprints and jogging in the morning. Since I have osteoarthritis in both knees, biiiig mistake. Pain and swelling now. Will keep on walking instead. Offtime from gym now.
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