PalmFist Bulking Log

Dang. I didn't eat much today and my performance is crap right now!

Almost done though so **** it
 
BENCH DAY
Bench
10@135, 8@225, 5@275, 3@285, 3@295, 7@295+7@245+7@205
Incline DB Bench (1:00 rest)
14@70, 10@70, 10@70, 10@70, 10@70
Pullups, not chins (1:00)
10 x 4
Lat Pulldown
15@180
Pushdowns (neutral grip one handed)
15@40 x 5
 
atanocc said:
Same here brotha. Hope u had a better sesh then I did.
Click to expand...

Well at least I finished my workout :)

I got lightheaded a few times and felt like leaving more than once. Time for dinner, laundry, dishes, shyt, shower, sleep (I'm not shaving for a while, want a full beard for snowboarding season!)...
 
PalmFist said:
I dunno. Let me go check yours out real quik
Click to expand...

Yea man. Best thing to do for u is to not force the sessions in. Go when ur feeling good to go. Or at least decent. Nothing worse than shytty sessions at the gym and wasted energy that coulda been used for heavier n better sets on a good day.
 
IrishSoldier said:
Haha what are you doing with the juicer
Click to expand...

Just getting my fruit n veggies in liquid form for the foreseeable future. It takes a good hour and a half to clean, juice, store, then clean the equipment by hand at the end but its worth it IMO
 
atanocc said:
Yea man. Best thing to do for u is to not force the sessions in. Go when ur feeling good to go. Or at least decent. Nothing worse than ****ty sessions the gym and wasted energy that coulda been used for heavier n better sets on a good day.
Click to expand...

I need to switch to only morning weight seshes. By the end of the day I'm fockin drained bad
 
PalmFist said:
I need to switch to only morning weight seshes. By the end of the day I'm fockin drained bad
Click to expand...

Yeaup. The hardest part for me at the morning is waking up earlier to get a good breakfast in an hour befor a sesh. But if u wake up good to go. More power to u brotha
 
atanocc said:
Yeaup. The hardest part for me at the morning is waking up earlier to get a good breakfast in an hour befor a sesh. But if u wake up good to go. More power to u brotha
Click to expand...

I kept throwing up the last handful of times I did work out in the morning though. Maybe that'll change...
 
PalmFist said:
I kept throwing up the last handful of times I did work out in the morning though. Maybe that'll change...
Click to expand...

I train fasted every morn with the exception of PWO and BCAA/SAA. It took a while to get used to, but normally at about 15 minutes in I'm already so amped that I can't feel that I'm hungry anyway. I started throwing in a 10-15 min WU via treadmill or whatever and that has helped too.
 
iparatroop said:
I train fasted every morn with the exception of PWO and BCAA/SAA. It took a while to get used to, but normally at about 15 minutes in I'm already so amped that I can't feel that I'm hungry anyway. I started throwing in a 10-15 min WU via treadmill or whatever and that has helped too.
Click to expand...

I'm one of those guys that feels like shyt without some sort of solids in my system for a morning workout, I'm sure I could adapt but its not worth it for me to get used to it. At least some protein powder and some oats 30 mins prior. I haven't been using any preWorkouts since last week cuz I got to the point where I felt they were hindering my workouts rather than amplifying them - I'm responding well, but to avoid caffeine withdrawal I drink about 150mgs (~2cups) of caffeine daily to maintain sanity. My supplementation right now is 5gs of creatine, 4 maxPump,a multi, and two fish oils in the morning with breakfast. PeriWorkout I have 3 scoops powerade powder (~40gs carb) mixed in my Nalgene. I too start every workout with a light cardio warmup such as incline tread or stairmaster to get the blood flowing and prepare mentally for my lifts. Right now I'm using up some old BCAA caps by ON I've had for about a year. Technically BCAAs are for manipulating mTor postWorkout so that's when I've been popping em, but don't get me wrong Ive taken my BCAAs Intra as well.

In the end it boils down to personal preference. I require sustenance before a heavy sesh, some don't...

I need to catch up on yer log. Holllller at you later brocodile
 
I know what you mean. I DL in the morning and the magic doesn't happen. I need two big meals breakfast and lunch then lift around 4 and that's prime time.
 
Everything seems heavier in the morning lol. I have to double check if I got the right weight on the bar sometimes haha jk but yea man.. Maybe Ull start getting use to it. I never did tho
 
Threadjack: been going w/ a buddy to a local hardcore gym the last 2 days, & think I'm gonna join. It's notorious for being where all the 'big roided-up dudes' in the area train, and has turned out more serious competitors than any other gym around here. Guys come MO to the IL side of STL all the time to train....they have machines to work your ankles & neck for Pete's sake. One guy benched 800 in a suit last year here.

I don't give much of an f about competitive bodybuilding, but it's kinda sweet to train in a serious dirty old gym with iron plates & squat bars & buffalo bars that lets you slam weight & chalk everything. I somehow felt like you'd enjoy this Palmsy.

And fasted training is ghey...gotta have some food in me too.
 
CountryLiftin said:
I know what you mean. I DL in the morning and the magic doesn't happen. I need two big meals breakfast and lunch then lift around 4 and that's prime time.
Click to expand...

Yuppers. Now if I wasn't working two jobs right now I would be doin the same thing
 
atanocc said:
Everything seems heavier in the morning lol. I have to double check if I got the right weight on the bar sometimes haha jk but yea man.. Maybe Ull start getting use to it. I never did tho
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Fck it. I gotta just wake up at 0630 and have protein and oats. That'll put me in the gym around 7ish, done by 0800, home around 0805, shower, eat breakfast in the car on my way to work by 0900. That way I can go to sleep around 2230 and still get around 7-8 hrs of sleep in...
 
PalmFist said:
Fck it. I gotta just wake up at 0630 and have protein and oats. That'll put me in the gym around 7ish, done by 0800, home around 0805, shower, eat breakfast in the car on my way to work by 0900. That way I can go to sleep around 2230 and still get around 7-8 hrs of sleep in...
Click to expand...

Almost sounds like another day in the military.
 
Hyde said:
Threadjack: been going w/ a buddy to a local hardcore gym the last 2 days, & think I'm gonna join. It's notorious for being where all the 'big roided-up dudes' in the area train, and has turned out more serious competitors than any other gym around here. Guys come MO to the IL side of STL all the time to train....they have machines to work your ankles & neck for Pete's sake. One guy benched 800 in a suit last year here.

I don't give much of an f about competitive bodybuilding, but it's kinda sweet to train in a serious dirty old gym with iron plates & squat bars & buffalo bars that lets you slam weight & chalk everything. I somehow felt like you'd enjoy this Palmsy.

And fasted training is ghey...gotta have some food in me too.
Click to expand...

That gym sounds terrific. Wish we had something like that around here. All thee pansy ass corporate gyms. Then there's the one I go to which ain't bad at all but once golds down the street ran into the ground everyone there started coming here. Complete bullshyt the last six months. DBs and plates lying all over the place. No one wiping down their areas after sweating their nasty little bodies all up on the shyt. Cable accessories spread out all over the place. Empty water bottles, energy bar wrappers, FOCK! Motherfckers need a good ass kicking. I have seriously begun to lose it and continuously find myself trying to calm down before I go smack some dude across the face for being a douche. Rant done...
 
One last thing, tonight's work:

SQUAT DAY
Squat (wide PL style)
10@bar, 7@135, 5@185, 3@225, 3@275, 12@315
---SUPERSET--- (1:00minRestBtwnSets)
Back Ext
12 x 5
Leg Press
15@12plates x 5
------------------
Weighted Crunch
10@40 x 5
 
So I did squats last night as close to the uprights on the cage as I felt comfortable with. Def helped with form. Highly suggest everyone check it out
 
PalmFist said:
One last thing, tonight's work:

SQUAT DAY
Squat (wide PL style)
10@bar, 7@135, 5@185, 3@225, 3@275, 12@315
---SUPERSET--- (1:00minRestBtwnSets)
Back Ext
12 x 5
Leg Press
15@12plates x 5
------------------
Weighted Crunch
10@40 x 5
Click to expand...

Strong legs brotha man. I can't imagine 12 reps of 315 plus supper sets omg. I'd be out of breath and dead on the ground. Sheeiit I have a hard time gettin 225 more than 10 reps without stopping for air
 
Looking good in here PF!! Def an am lifter as well. Up at 345am shake with oats and whey 30 mins b4 at gym by 430 home around 6. Great way to start day. I cannot lift at night anymore.

Question i was testing strength today on BP to see where I'm at and feel I ended up doing too many sets/reps. Never really pyramided up to test strength before. Without hijacking here's what I did,
135x20
185x15
205x12
225x10
255x7
275x4
300x3
225x12

How should I properly build up so I don't over do it? Thanks bromie
 
bean5er said:
Looking good in here PF!! Def an am lifter as well. Up at 345am shake with oats and whey 30 mins b4 at gym by 430 home around 6. Great way to start day. I cannot lift at night anymore.

Question i was testing strength today on BP to see where I'm at and feel I ended up doing too many sets/reps. Never really pyramided up to test strength before. Without hijacking here's what I did,
135x20
185x15
205x12
225x10
255x7
275x4
300x3
225x12

How should I properly build up so I don't over do it? Thanks bromie
Click to expand...

Yeah you way overdid it. Do a cardio warmup before every workout: something like 5-10 mins of low intensity to get blood moving. For BENCH day I include a dynamic stretching routine for shoulders and chest like so: 5lb plate in each hand and do Sun Gods for 10-20 reps followed immediately by a band stretch for the chest (grab a band, start with arms in front, raise overhead and behind, feel the chest stretch) of about 10 reps. I do that about 3-4 times. Helps get the CHEST warmed up and the rotator cuff lubed.


Here's Wendler:

Warming up prior to training is important. I usually recommend the following:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
Work sets

So keep those warmup sets low intensity and low volume. Once you're warmed up just keep working up to test your strength with more triples if you don't have a spotter, or doubles or singles if you do have a spotter. Get to a weight where you can effectively and proficiently perform 10 or less reps with. Then use the Max Equation of>>>

Weight Lifted (x) Reps Lifted (X) 0.0333 + Weight Lifted
 
Oh and I know ima disappoint some of y'all but today's a cheeseburger and fries day x 3. Lol. The wife took all my prepackaged Tupperware with meals with her to work today. Scandalous woman. I've been working 14 hour days M-F plus part time weekends and shes been so lazy the last two weeks I've had to do all the laundry and dishes and cooking! WTF. She acts like her final semester of grad school has elevated her status above mine! I'm gonna punish her real good tonight. Love how every time we gents slay some pussC goodlike they end up doing anything to please us afterword...

You know what I'm talking about...
 
You can teach her something they didn't teach in grad school...

Enjoy.
 
SH PRESS (1:00rest)
10@bar, 10@95, 10@135 x 3
DB PRESS (1:00rest)
15@50 x 5
-----SUPERSET (1:00rest)-----
INCLINE DB REAR RAISE
20@15 x 5
ISO REVERSE GRIP PUSHDOWNS
15@25 x 5
-----------------------
CABLE CHOP (back to back nonstop)
20@80 x 3


Taking it easzay on shoulders cuz they're just now starting to feel better. No 1x3 sets of 225 anytime soon. I'm just doing volume for now with short rest periods. Plus I got off work late tonight and only had ~ 35-40 mins...
 
bean5er said:
Question i was testing strength today on BP to see where I'm at and feel I ended up doing too many sets/reps. Never really pyramided up to test strength before. Without hijacking here's what I did,
135x20
185x15
205x12
225x10
255x7
275x4
300x3
225x12

How should I properly build up so I don't over do it? Thanks bromie
Click to expand...

I remember this guy that helped teach me to squat & deadlift at the healthclub, whom I fondly referred to as 'Big Sean', phrase it like this: "Good Lord, man!!! You warmin' up for the Olympics or somethin'?! Christ...."

Big Sean was always very forward, probably for the better.

Warm-ups for power, as PF said, never should be over 5 reps. Hypertrophy is totally out the window, so we want to avoid getting worn out at all; getting the muscles/joints warmed & getting all the motor units primed for the movement is priority numero uno - sets of 5 down to singles are pretty much the progression.

If I was going to attempt a PR max of 405 on squat it'd be:

Bar:8-12
135x5x2
225x5
275x3
315x3
*add weight belt here for singles*
345x1
375x1
*insert slap on back & huff ammonia here*
405x1

Hope this was helpful, or at least an amusing perspective. I know I just had fun remembering when I did the same thing lol
 
PalmFist said:
Muscle Pron:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84380"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84378"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84379"/>
Click to expand...

I'm gonna go out on a limb here and say you've put on some size since last pics. Looking swole brother. Nice shirt too.
 
PalmFist said:
Yeah you way overdid it. Do a cardio warmup before every workout: something like 5-10 mins of low intensity to get blood moving. For BENCH day I include a dynamic stretching routine for shoulders and chest like so: 5lb plate in each hand and do Sun Gods for 10-20 reps followed immediately by a band stretch for the chest (grab a band, start with arms in front, raise overhead and behind, feel the chest stretch) of about 10 reps. I do that about 3-4 times. Helps get the CHEST warmed up and the rotator cuff lubed.

Here's Wendler:

Warming up prior to training is important. I usually recommend the following:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
Work sets

So keep those warmup sets low intensity and low volume. Once you're warmed up just keep working up to test your strength with more triples if you don't have a spotter, or doubles or singles if you do have a spotter. Get to a weight where you can effectively and proficiently perform 10 or less reps with. Then use the Max Equation of>>>

Weight Lifted (x) Reps Lifted (X) 0.0333 + Weight Lifted
Click to expand...

Haha thanks brother much appreciated

PalmFist said:
Muscle Pron:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84380"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84378"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84379"/>
Click to expand...

Holy shyt Holmes looking jacked!
:thumbsup:

Hyde said:
I remember this guy that helped teach me to squat & deadlift at the healthclub, whom I fondly referred to as 'Big Sean', phrase it like this: "Good Lord, man!!! You warmin' up for the Olympics or somethin'?! Christ...."

Big Sean was always very forward, probably for the better.

Warm-ups for power, as PF said, never should be over 5 reps. Hypertrophy is totally out the window, so we want to avoid getting worn out at all; getting the muscles/joints warmed & getting all the motor units primed for the movement is priority numero uno - sets of 5 down to singles are pretty much the progression.

If I was going to attempt a PR max of 405 on squat it'd be:

Bar:8-12
135x5x2
225x5
275x3
315x3
*add weight belt here for singles*
345x1
375x1
*insert slap on back & huff ammonia here*
405x1

Hope this was helpful, or at least an amusing perspective. I know I just had fun remembering when I did the same thing lol
Click to expand...

Yeah I actually wasn't planning on going for singles but was feeling strong as hell and just kept going lol. Thanks for the help I appreciate it.
 
PalmFist said:
Muscle Pron:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84380"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84378"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84379"/>
Click to expand...

Look at this brolic mutha****a. Bet that pump got people mirin hard brotha haha
 
iparatroop said:
I'm gonna go out on a limb here and say you've put on some size since last pics. Looking swole brother. Nice shirt too.
Click to expand...

I don't remember the last ones I put up but you're probably right. Thanks. And yeah, my gym started getting hot even at night so I decided to be like the "cool" kids and cut some of my old shirts. The FF one looks cool but I prefer my Red Stag one better lol
 
atanocc said:
Look at this brolic mutha****a. Bet that pump got people mirin hard brotha haha
Click to expand...

I never take pics of myself at the gym until last night, and never until this summer have I worn what are basically racerback shirts. I had the gym all to myself last night because it was raining and Albuquerque drivers are afraid of it. So it was pretty cool to go balls out and get some decent photos in.

Lol. My only beef since sporting my cut shirts is the times I lift only the 50+ crowd or the young guys are there. I catch some of them looking, its whatever. But it's like, hey where all the fine females at! Nahmean?
 
PalmFist said:
I never take pics of myself at the gym until last night, and never until this summer have I worn what are basically racerback shirts. I had the gym all to myself last night because it was raining and Albuquerque drivers are afraid of it. So it was pretty cool to go balls out and get some decent photos in.

Lol. My only beef since sporting my cut shirts is the times I lift only the 50+ crowd or the young guys are there. I catch some of them looking, its whatever. But it's like, hey where all the fine females at! Nahmean?
Click to expand...

Ha ya I feel ya. For some reason when u get that nice pump going, no females to be found. I mean like wtf bro .. But wen u on a treadmill huffin n puffin having an asthma attack, sweating like a dog .... That's wen they pop up outta no where with them booty shorts lookin sexy. Lol but yea my gym kinda lame, no girls go where the free weights are. Cuz the moment they walk in there, it's like a gazelle in a room full of hungry lions . Straight eyefckin that chick haha
 
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