Guest viewing is limited

6 weeks Bulk to HULK with 1&4 ANDRO

Excellent work again man!!!! Weights up, strength up. You're doing a heck of a job brother!!!!!
 
MARK_ said:
Most definitely. Hitting 7 reps with the 100 pound Dumbbells on Monday is a huge increase. Some of my strength issues are due to my left shoulder being weaker then my right because of the shoulder surgery I had. The strength is coming back though. Stamina is up, so more reps at heavier weight.
Click to expand...


I've been trying to work around my front delts as I also have shoulder issues... For upper chest isolation I've really been able to hitting it hard with minimum shoulder stress by using reverse grip flat bench and neutral grip incline dumbbell presses while squeezing the dumbbells together...gotta keep that rotator cuff happy during your bulk.
 
Killer lifts! Are you noticing any waist measurement increase?
 
Day 13 Bodyweight 185.8
Slow morning today with a preoccupied mind. I only had about 30 minutes this morning. I did some leg work.

Leg press
150x20
240x20
330x20
420x20

Leg extension
100x20
115x20
135x20
155x20

Seated calf raise
110x50
145x50
180x50x2

That's all for now.
 
MARK_ said:
Day 13 Bodyweight 185.8
Slow morning today with a preoccupied mind. I only had about 30 minutes this morning. I did some leg work.

Leg press
150x20
240x20
330x20
420x20

Leg extension
100x20
115x20
135x20
155x20

Seated calf raise
110x50
145x50
180x50x2

That's all for now.
Click to expand...

420 x 20 is nice Mark!
 
Good workout, do you find the higher reps better for quad development, i like to keep leg extensions at 12-15 and leg press 12 + on a regular basis.
 
paul56778 said:
Good workout, do you find the higher reps better for quad development, i like to keep leg extensions at 12-15 and leg press 12 + on a regular basis.
Click to expand...

I always wonder the same thing with legs... If I should be higher repping...I'm sure it boils down to genetics but still I feel like my legs should be three times the size and definition... Hockey/soccer/sprinting/heavy squats/weight training and the wheels just feel sub par.
 
lifted67 said:
I always wonder the same thing with legs... If I should be higher repping...I'm sure it boils down to genetics but still I feel like my legs should be three times the size and definition... Hockey/soccer/sprinting/heavy squats/weight training and the wheels just feel sub par.
Click to expand...

Genetics would play out due to proportion of slow twitch to fast twitch fibers, i have developed my legs from using a rep range between 6-10 for squats, leg extensions, leg press and leg curls and always perform around 20 reps for calves.

But to mix things up i like to occasionally add in high rep leg days to get more of a pump.
 
paul56778 said:
Good workout, do you find the higher reps better for quad development, i like to keep leg extensions at 12-15 and leg press 12 + on a regular basis.
Click to expand...

Thanks. I normally try and stay in the 12-15 range, but if I feel I can do a few more, I will. I probably should have went heavier with this workout, but chose higher reps instead. I'm not sure that it's necessary to go higher then 15 reps with these lifts for development, but I don't think it hurts to do it every once in a while.
 
My hips and knees start to feel pain when going heavy on leg press and front squats, therefore i find it better to do more reps, also when going heavy i feel the muscle less and find i can achieve similar development and maintain leg mass by using less weight.
 
paul56778 said:
I would rather reduce impact on joints, so that i can keep lifting pain free in my later years.
Click to expand...

Have someone check your form on front squats, they should be much easier on the knees then back squats... I've been using Axion sleeves since moving into the 200#s might be something you can look into as well.
 
Day 15 Bodyweight 185.8 (4 pound increase after 14 days).
I have felt really good through the cycle. No lethargy, increased acne, libido issues or any other negative effects that I can tell. Strength is up. Weight is up. I was asked about my waist measurement earlier and decided to check this morning. It has not changed. Yesterday was a rest day. Here is today:

Bench press
135x10
205x5
235x2
255x2
265x1 (PR since surgery)
275 I missed twice. Both times I was able to bring it down and then half way up before it wanted to go down again. I hope to get this very soon.
235x3x3
245x2
145x19

Db fly on flat bench
30x15
40x15
45x12
50x12

Standing Arnold press
25x15
40x8x3

Seated 1 arm side lateral raise
20x15
25x15
30x12
35x15, 15x20 (drop set)

Rotary rear delt machine
85x15
100x15
130x12
160x10

Face pulls
85x15
115x10
130x10

Deadlift
135x5
225x5
300x1
350x1
 
This^^^^. You are making great progress.
 
Day 17 Bodyweight 187.2
Calories over the weekend about 3,300. My goal for this log was 3,500-4,000 calories. This did not work well for me. For some reason my stomach and intestines had a hard time with this. I seem to do well around 3,300. As you can see my weight has increased about 6 lbs in 16 days. Workout for today:

Squats
115x8
165x5
215x5
265x2
215x5x3

Hack squats
150x15x4

Leg extensions
130x20
160x15
205x12

Wide grip Lat pull down to front superset with underhand grip close pull down to front
100x15/100x10
115x15/115x10
130x15/130x10
145x15/145x10

Bent over row with barbell
115x15
135x15
165x10

Lying db pullover superset with standing straight arm Lat pull down
80x12/55x12
90x10/55x12
100x6/55x12
 
Nice work again brother. Strength increases are going up and so is your weight. Awesome

265 for 2 is CRAZY. Keep it up man!!!!
 
Killing it in here! If you are having a hard time with the calories then look for calorie dense but low volume foods. I'm sure others will chime in with examples but two I use are coconut oil and olive oil. Add a few tablespoons to your meals.
 
kenpoengineer said:
Killing it in here! If you are having a hard time with the calories then look for calorie dense but low volume foods. I'm sure others will chime in with examples but two I use are coconut oil and olive oil. Add a few tablespoons to your meals.
Click to expand...

Coconut oil, peanut butter (I can KILL a jar of natural peanut butter in 2 days), EVOO. There are a TON of ways to add extra calories to food
 
ManimalPatB said:
Coconut oil, peanut butter (I can KILL a jar of natural peanut butter in 2 days), EVOO. There are a TON of ways to add extra calories to food
Click to expand...

Ancient body building secret... Pop tarts...400 junk calories per package lol
 
kenpoengineer said:
Killing it in here! If you are having a hard time with the calories then look for calorie dense but low volume foods. I'm sure others will chime in with examples but two I use are coconut oil and olive oil. Add a few tablespoons to your meals.
Click to expand...
Thanks Mark! I take 2 tablespoons of coconut oil each day (drink it down :)
ManimalPatB said:
Coconut oil, peanut butter (I can KILL a jar of natural peanut butter in 2 days), EVOO. There are a TON of ways to add extra calories to food
Click to expand...
I also use 3-4 tablespoons of peanut most days :)
lifted67 said:
Ancient body building secret... Pop tarts...400 junk calories per package lol
Click to expand...

And...1 package of Pop Tarts most days.
 
Day 18 Bodyweight 187.2 pounds
I did not sleep well and therefore did not go to the gym this morning. I plan on going to the gym this afternoon. I will post an update later tonight.
 
Are you feeling lethargic during the day?
 
Day 19 Bodyweight 187.2
Calories yesterday 3,600
I did not go to the gym yesterday. I will drop dairy out of my diet for a few days. My stomach has given me troubles (bloating and feels like a rock is sitting in there). I will see if this makes a difference. Today's workout:

Seated leg curls
60x15
100x12
120x10
140x6 (PR)

Romanian deadlift
135x12
185x12
205x12
225x10

Gobblet squats
85x12x3

Seated calf raise
110x50
155x50
200x50x2

Standing hammer curls
20x15
30x12
40x10

Lying cable curl
55x15
85x12
55x12

Ez bar preacher curl
35x15
65x8
85x10
105x3 (PR), 65x8
 
Day 20 Bodyweight 189
Calories yesterday 2,725
I have been getting comments lately about my changing physique. It's that noticeable. It's pretty cool! I am at the heaviest weight I have ever been. Here is today's workout:

Db upright row
20x15
30x15
40x12
50x8

Seated db shoulder press
20x15
35x15
50x12
60x8

Deadlift
135x10
225x5
300x5
350x2
380x1
265x10

Face pulls
55x15
70x15
100x12
115x8

Standing bent over rear delt fly's
15x20
20x15
25x12
25x10, 15x10

Smith machine front shrugs
100x25
190x15
310x6

Seated 1 arm side lateral raise
25x15
30x12
35x12
 
MARK_ said:
Day 20 Bodyweight 189
Calories yesterday 2,725
I have been getting comments lately about my changing physique. It's that noticeable. It's pretty cool! I am at the heaviest weight I have ever been. Here is today's workout:

Db upright row
20x15
30x15
40x12
50x8

Seated db shoulder press
20x15
35x15
50x12
60x8

Deadlift
135x10
225x5
300x5
350x2
380x1
265x10

Face pulls
55x15
70x15
100x12
115x8

Standing bent over rear delt fly's
15x20
20x15
25x12
25x10, 15x10

Smith machine front shrugs
100x25
190x15
310x6

Seated 1 arm side lateral raise
25x15
30x12
35x12
Click to expand...

Awesome job Mark! 380 after those sets BEAST.
 
make sure you take pics bro.I got up to 192 but only took pics at 186.U dont wanna wish u could remember when u were at your biggest
 
I will take pictures on day 41. I hope to be full grown by then :)
 
MARK_ said:
Day 20 Bodyweight 189
Calories yesterday 2,725
I have been getting comments lately about my changing physique. It's that noticeable. It's pretty cool! I am at the heaviest weight I have ever been. Here is today's workout:

Db upright row
20x15
30x15
40x12
50x8

Seated db shoulder press
20x15
35x15
50x12
60x8

Deadlift
135x10
225x5
300x5
350x2
380x1
265x10

Face pulls
55x15
70x15
100x12
115x8

Standing bent over rear delt fly's
15x20
20x15
25x12
25x10, 15x10

Smith machine front shrugs
100x25
190x15
310x6

Seated 1 arm side lateral raise
25x15
30x12
35x12
Click to expand...

Excellent work again man!!!! Keep KILLING IT!!!!!
 
Day 21 Bodyweight 187.8
Calories yesterday 2,500 (stomach is still not right and just decided not to stuff food down the way my stomach was). I hit macros though. Calories were low because of the lack of calories in most of my protein (HumaPro). Stomach seems less bloated today. Today's workout:

Leg press
150x15
240x15
330x12
420x12

Front squats (new for me)
45x10
65x10
85x10
105x8

Bench press
135x10
185x5
225x5
250x2
270x1

Db incline bench
70x15
80x10
90x4,60x6

Db flat bench fly
40x10
50x10
- ran out of time
 
How do you find front squats on your quads, i only ever do them and have never done back squats.

I tried back squatting and found i am not much stronger on them, this is probably due to never trying them in the past.
 
paul56778 said:
How do you find front squats on your quads, i only ever do them and have never done back squats.

I tried back squatting and found i am not much stronger on them, this is probably due to never trying them in the past.
Click to expand...

They seem like an exercise that will focus more directly on the quads. After the leg press and front squats, my quads were definitely talking to me. I need to start going heavier on the leg press though.
 
MARK_ said:
They seem like an exercise that will focus more directly on the quads. After the leg press and front squats, my quads were definitely talking to me. I need to start going heavier on the leg press though.
Click to expand...

On some of my Friday Leg Workouts I will perform Front Squats, then Leg Extensions and then move on to Leg Press and Hack Squats, this allows me to use less weight on leg press and hack squats to put less stress on knees.
 
paul56778 said:
On some of my Friday Leg Workouts I will perform Front Squats, then Leg Extensions and then move on to Leg Press and Hack Squats, this allows me to use less weight on leg press and hack squats to put less stress on knees.
Click to expand...

This seems like a good plan
 
paul56778 said:
How do you find front squats on your quads, i only ever do them and have never done back squats.

I tried back squatting and found i am not much stronger on them, this is probably due to never trying them in the past.
Click to expand...

My training partner and I mix up front and back squats almost weekly. He's more of the power lifting type and I am more bodybuilding but one week we will do front squats and the next back, then maybe sumo squats. It's all about mixing them up for better leg development
 
Day 22 Bodyweight 187.2
Calories yesterday 3,207
Added 20 minutes of cardio: walk
Cardio today: 20 minutes AMT machine

Turning up the training! Today's workout:

Squats round 1
135x8
150x5
180x4x2
210x3x2
240x2x5

Bench press
135x5
160x4
190x3x2
215x3x6 (1 minute or less rest)

Squats round 2
150x5
180x5
210x4x5

Incline fly
30x10
40x10
50x10
55x10
60x10

Decline sit-up with 45lb weight
3 sets 15

Tricep press down superset with reverse grip tricep extension
115x15/40x20
145x12/55x12
175x10/55x12

Lying db tricep extension superset with handle bar tricep extension
30x12/70x12
35x10/70x12
35x10/70x12
 
Day 24 Bodyweight 188.4
Calories yesterday 3,000
I woke up pretty achy from Saturday and was not able to complete everything I wanted to today. I may do round two later today. Here is what I did accomplish:

Bench press (14 sets)
135x6
160x5
190x4x2
205x3x2
215x2x2
205x3x2
190x4
175x6
160x6
135x10

Deadlift
135x10
200x4
240x4
280x3x2
320x3x2

Rotary chest machine
100x12
115x10x2

Medium incline fly
30x10
35x10

- Everything felt heavy today. Shoulders were sore.
 
Agree, lots of volume here. That's a taxing bench routine.
 
6 weeks Bulk to HULK with 1&4 ANDRO

Day 25 Bodyweight 188.8
- Yesterday calories 3,000 and cardio was 20 minutes
- I mentioned that I was using the Sheiko program. This is true, but I am adapting it some because my body is not recovering as fast as i need. So, you will see some Sheiko thrown in here and there as my body allows. I need to listen to my body so I do not get hurt like in times past. Here is today's workout:

Standing calf raise
100x30
150x30x4

Preacher ez bar curl superset with seated barbell curl
35x15x2/45x15
55x15/45x15
75x10/45x15
95x8/45x15
- biceps have increased 3/4 of an inch in 24 days. (Measured by a guy at my gym)
- 16 3/4 now

Front plate raise
25x25
35x20
45x20

Standing bb overhead press
45x20
65x15
85x15
105x12

Triple set: seated 1 arm Side lateral raise, bent over rear delt raise, seated rear delt machine
20x15/15x15/100x12
25x15/15x15/115x10
30x15/15x15/130x8

Hammer curl
40x10
45x8
50x6
 
Smart to be safe. Nice lifts.
 
Day 26 Bodyweight 188
Calories yesterday 3,300
I started off slow today, but finished strong.

Bench press #1
135x10
160x6
190x3x2
215x3x5

Squats
135x5
150x5
180x4
210x3x2
240x3x6

Bench press #2
150x5
175x4
205x3x5

Incline fly superset with rotary chest
35x15/85x20
45x12/85x15
55x10/85x10
 
You must log in or register to reply here.
Back
Top