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Winter Soldier... Crea-Trona[Bulking Edition]

Flat bench:
135x8
185x5
225x5
225x5
205x5
135x15

Incline Bench Press:
135x8
135x8
135x8

After 2 big compound lifts we like to take a break and hit triceps.

Tricep pulldowns Close Grip:
90x10
130x8
140x8
150x6
160x4

Chest Flyes Machine:
130 I think- 3 sets of 8

Dips:
3 sets of 4-5 for me(not bad for me!)

Reverse Curls:
30x10
30x10
30x10

Close grip pullups:
3 sets of 4

Roman chair leg lifts:
2 sets of 10- legs fully extended
1 set of 15- knee raises

Since I've been bringing my back up to speed a few months I think ima throw little back workouts in with some other lifts. Same thing with core, I neglect core and honestly probably do core and obliques twice a month. Although squatting and deadlifting help my core, I can easily do more.
 
Good idea to bring more core back into your game. Will only benefit you, as it will enable you to lift heavier and lower the risk of injury.
 
wasme said:
Good idea to bring more core back into your game. Will only benefit you, as it will enable you to lift heavier and lower the risk of injury.
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Haha yeah I need to throw in more core. With my upper and lower body coming together nicely, my little gut throws off the whole appearance I got going. Plus it's hard explaining to girls that I weigh like 25 more lbs than channing Tatum and that he's not "so jacked" but that he's skinny..
 
1. Core exercises are good but 150 sit-ups ain't gonna get rid of the "little gut" you have that's throwing off "your appearance" diet/eating habits will take care of that more than planks and crunches will.

2. I'm not a Tatum fanboy, but he doesn't look skinny to me. He looks pretty fit and I don't see a reason to knock him.

3. Sometimes I wonder about your sense of reality. Not to be a dick, but you say some pretty off the wall stuff at times.
 
iparatroop said:
1. Core exercises are good but 150 sit-ups ain't gonna get rid of the "little gut" you have that's throwing off "your appearance" diet/eating habits will take care of that more than planks and crunches will.

2. I'm not a Tatum fanboy, but he doesn't look skinny to me. He looks pretty fit and I don't see a reason to knock him.

3. Sometimes I wonder about your sense of reality. Not to be a dick, but you say some pretty off the wall stuff at times.
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I don't know what I said that is off the wall.. as to Tatum.. yeah he is fit but is also a totally different body type than me. Let's be honest here.
 
iparatroop said:
1. Core exercises are good but 150 sit-ups ain't gonna get rid of the "little gut" you have that's throwing off "your appearance" diet/eating habits will take care of that more than planks and crunches will.

2. I'm not a Tatum fanboy, but he doesn't look skinny to me. He looks pretty fit and I don't see a reason to knock him.

3. Sometimes I wonder about your sense of reality. Not to be a dick, but you say some pretty off the wall stuff at times.
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Again, yeah I second you on the diet aspect of it and I totally agree with you. I'd say 90% of it is actually diet which I have recently worked on. Regardless, I need to have more core strengthening workouts
 
channing is 6-1 and a solid 185..wouldn't exactly call that skinny, simply fit, put together well
I also hear he's bisexual, but I ain't mad at him

let's just work on yourself irish, before we start denigrating other physiques

and yes -- abs may be built in the gym, but they are made in the kitchen
 
And the kitchen I will be! Since I quit smoking I have had a lot more money to buy food with. Mainly been buying oats, eggs, lean red meat, milk and some greens. Not where I need to be quite yet buy I've seen improvements for sure! Especially considering the fact that I'm bulking and keeping it together! Last time I bulked I just got fat cuz I ate like an idiot.

Supplement update btw. Currently taking Ignite 2, G8 at night time and through in some testbooster called anatropin by gaspari. Throughout this bulk, my strength has gone through the roof on all lifts. Also like to say that I am done partying for a while now. Interested to see how much this helps as well!

All in all, everything is going great! Bought a PS4 the other day, been playin some call of duty ghosts o.o!
 
CT Fletcher FTW! Congrats on quitting smoking Irish! Nice job in here!
 
kenpoengineer said:
CT Fletcher FTW! Congrats on quitting smoking Irish! Nice job in here!
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Thanks a lot man! Alot of good things ahead of me. I swear it's only been a few days without drinking and I just feel cleaner and leaner. This is probably the only successful bulk I've ever had. All the other times I was just lying to myself.

Everything is easier with a gameplan.
 
IrishSoldier said:
Thanks a lot man! Alot of good things ahead of me. I swear it's only been a few days without drinking and I just feel cleaner and leaner. This is probably the only successful bulk I've ever had. All the other times I was just lying to myself.

Everything is easier with a gameplan.
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Good to hear.. no drinking = no soft appearance. Congrats Irish...
 
wasme said:
Good to hear.. no drinking = no soft appearance. Congrats Irish...
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My one year transformation has been absolutely crazy this year. It's a great feeling to have everything you focus on start to show results.

I've been throwing core and obliques in probably every 3 days. I'm excited to aim for a flat lower core this summer and to cut off lower back fat. We didn't even start cuttin yet :D
 
First day of college classes spring semester.


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For those of you who don't know.. I fell off last semester. After my ex of 2 years dumped me, I started partying all the time and my grades went to ****. I had to withdraw all classes and leave last semester early. Came home and just was working like 38 hours a week.

It's been a big set back but the best thing is building yourself back up. I'm working, taking classes, lifting, and living a lot cleaner! I used to heavily rely on my ex for everything, called her my Secretary. Now I'm better than ever and becoming more independent by the day.
 
nice update irish
life always flows better when there is plan of action -
and of course it always helps when plan goes accordingly
good stuff mate
 
snagencyV2.0 said:
nice update irish
life always flows better when there is plan of action -
and of course it always helps when plan goes accordingly
good stuff mate
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Yeah I was heavily dependent before. Now I just started to not second guess things and go out and do em. Works SO much better when things go accordingly haha! My next big step is asking this cute girl out at my work place :) I know for a fact she will say yes but it's just an awkward situation. Keep movin!
 
Irish, always empowering when you can admit to your problems, make change and get back on that horse. Good luck this semester - your work ethic and cleaner lifestyle can only lead to better things. Just remember when the stress of school hits, kill it in the gym (instead of the bar).
 
Got college classes going, work, lifting.
What's missing?.. Females.

Not anymore, big dog got himself a date.
Time to show off some of that McFadden Confidence!
 
Still killing it! Havnt been at dtown fitness since membership ran out and I dropped all my money on ps4...

Lifting in my home gym, aka Iron City. Aka grimey n gritty. Aka low down nd shifty

It really does feel better with these new added workouts into my routine. I know I am not neglecting anything! Still weighing around 210-212 but been dense as **** the whole time.

Hope all of you are doing good!


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wasme said:
Cause you need to order more from the Planet! ;)
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I do love nutra!!! First date was flawless btw. All went according to plan ;) back at it boys.

Smashed delts and traps with my brother today. We did GvT military presses supersetted with dumbbell side raises. That 10 sets of 10! Even with the light weight it got unbearable towards the ending Lmao. Also through some pullups in there at the end of the lift. 5 Sets of 5, nothing much. Slow tempo which felt great. My brother took a pic of my back to show me what it looks like, definitely a lot better than it used to be!
 
Here's me floatin around 212lbs! Feeling great every day! Confidence is up, lifts are up, no injuries, got a 2nd date. Things are just going my way!

I finally have money again after dropping all my cash ona ps4 too. This means I am looking forward to buying more food now and soon, supplements for spring. Smashed shoulders today after doing hours and hours of financial accounting homework.

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Think it's time to kill this thread! Done bulking, all out of supplements. Been lifting pretty much everyday but forgetting to log it. Extremely busy working 38 hour weeks and going to school.

As for the future..
Gonna give another ph cycle this spring into summer. Don't know what yet though! I want to keep this leaning effect going as well. I've seen so many gains throughout this winter and I'm happy it went well. Thank you all for the support.
 
Good to see you are able to balance work, school and still find time for the gym! Good luck with your future endeavors! Both in and out of the gym.. let us know if you run another log Irish.
 
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