Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

BonBon's gymlife

bonbon

bonbon

Member
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:
Invalid Link Removed
 
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

Invalid Link Removed
 
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.
 
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.

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
 
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
 
Power-Lift said:
Good stuff man, looking FWD to your progress!
Click to expand...

Thanks. Since switching from caloric deficit to bulk and adding creatine, my weight has gone up 8kg in 11 days :D
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.
 
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
 
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

Invalid Link Removed
 
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:

Invalid Link Removed
 
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.
 
Long time no updates. Still on a break, been building a terrace (~65 square meters) to my back yard and haven't felt like going to gym. I't been exhausting enough :) Been building it by myself and about halfway there, chassis is ready.

Invalid Link Removed

Intentions to get this ready before my summer vacation (4 weeks in July).
 
You must log in or register to reply here.
Back
Top