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jimmybro1

Acquiring bulk!

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Shoulders & Traps

-Seated DB Shoulder Press 30kgx20, 34kgx14x2, 37.5kgx8

-Barbell Front Delt Raises 30kgx16, 35kgx14, 40kgx12, 45kgx8

-Lateral Raises 14kgx20, 18kgx14x3

-Bent Over Rear Delt DB Flies 18kgx16x3

-Barbell Shrugs 140kgx20x3

-Cable Rows to ears 2 working sets

Was a reasonably good workout considering that I was sun burnt and hungover!

Had a wicked New Years at Whangamata but felt like a bit for a grand dad there...

Macros

340 grams Carbohydrates

86 grams Fat

300 grams Protein

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Hamstrings & Quads

-Barbell Squats 60kgx20, 100kgx12, 120kgx16, 140kgx14, 160kgx4x2

-Hack Squats 100kgx14, 60kgx20 (strip set)

-Leg press 6PASX20, 7PASX16, 8PASX16, 9PASX12

-Stiff leg deadlift 80kgx20x3

-Seated Hamstring Curls 4 sets

-Single leg, leg extensions 4 sets

Macros

352g Carbohydrates

90g Fat

285g Protein

3,447 Calories

Thinking about increasing calories by 200 as bodyweight still seems to be maintaining, will give it another 10 days though before I decide to increase calories again.

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Chest & Triceps

-Incline DB Press 32kgx16, 38kgx14, 42kgx10

-Flat DB Press 32kgx20, 36kgx16, 42kgx12

-Cable Flies 70lbx20, 80lbx14, 90lbx12, 100lbx7 (felt heavy!)

-Skull Crushers super set with close grip bench 4 sets

-Tricep extensions 4 sets

Overall the workout felt good decent strength and good pump felt the chest activated quite well. The rests were a little longer than I am use to but I usually train by myself.

Macros

348g carbohydrates

109g Fat

299g Protein

3,569 Calories

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Back & Biceps

-Close Grip Machine Pull downs 136lbsx20, 176lbsx16, 186lbsx14, 216lbsx10

-Pull Ups BW 12,12,10,9

-Rack Pulls 140kgx20, 180kgx16x3

-Bent Over Rows Overhand Grip 80kgx16, 100kgx12x3

-Barbell Curls 35kgx16, 40kgx14x3

-Seated Hammer Curls 20kgx12x3

-Cable concentration curl 3 set dropset

Lats felt crazy, I think rack pulls is definitely going to be a good addition to my training program and will help with the thickness a lot. Felt strong and tight really getting the mind muscle connection.

Lower back pump feels retarded! :lol:

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Rest Day

Back in the tron and the sun is blazing!

Did some light calve work and abdominals which considered of:

-Standing Calve Raises 5 sets 30-15 reps

-Leg Press Calve Raises 5 sets 30-15 reps

-Cable Crunches 3 sets

-Hanging leg raises 3 sets

New Split

Monday - Chest & Triceps

Tuesday - Back & Biceps

Wednesday - Rest

Thursday - Shoulders & Traps

Friday - Quads & Hamstrings

Saturday - Chest & Back

Sunday - Rest

Hitting Back & Chest twice a week as they are the two muscle groups I'm really wanting to focus on this offseason. Will be interesting to see if I have enough time with working on site to get through these workouts.

Macros

310g Carbohydrates

85g Fat

260g Protein

Was a bit under my macros today!

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Chest & Triceps

-Incline DB Press 30kgx20, 36kgx16, 38kgx14, 42kgx8

-Flat DB Press 30kgx20, 36kgx16, 38kgx14, 42kgx8

-Cable Flies 70lbx20, 80lbx16, 90lbx14

-Skull Crushers Super set with close grip presses 30kgx16, 35kgx12x3

-DB Kick Backs 16kgx16, 18kgx16, 20kgx14

-Single Arm Tricep Extensions 2 sets 20 reps

Tried something new with the single arm cable tricep extensions and liked it seemed to have a good focus on the tricep heads great for burn out IMO. Wasn't feeling the strongest this morning one of those lethargic days.

Macros

331g Carbohydrates

93g Fat

286g Protein

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Any weight change? Seems like you have quite a high maintanance you lucky bastard

Yip I have put on 500g the past fortnight which is around about how much I want to be gaining.

Its expensive though!

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Back & Biceps

-Close Grip Pull-downs 136lbx20, 186lbx16, 196lbx14, 206lbx8

-BW Pull-ups 10,10,10,8+3 Negatives

-Rack Pulls 140kgx20, 160kgx20, 180kgx16, 180kgx12

-Bent Over Barbell Rows Over Hand Grip 80kgx16, 100kgx14x3

-Barbell Curls 35kgx20, 40kgx14x3

-Seated Hammer Curls 16kgx16x3

Macros

347g Carbohydrates

92g Fat

303g Protein

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Shoulders & Traps

-Seated shoulder press 30kgx16, 32kgx14, 34kgx10, 36kgx7

-Barbell front raises 30kgx16, 35kgx14x3

-Lateral Raises 14kgx20, 18kgx10x3

-Rear Delt Flies on machine 3 workings sets of 68kgx12

-Barbell Shrugs 140kgx16x4

Neck is crazy stiff and sore after this workout, not exactly sure how to stretch the neck :-s

Wasn't feeling particularly strong and had an average nights sleep.

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Chest & Back

-Flat DB Press 30kgx16, 36kgx16, 38kgx14, 40kgx12

-Incline DB 30kgx16, 34kgx14, 38kgx12, 40kgx10

-Cable flies 70lbx20, 80lbx16, 90lbx14

-BW Pull-ups 10x5

-Seated Machine Rows 3 sets

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Legs

-Back Barbell Sqauts 170kgx4x4

-Leg Press 5PAS 20x5 Tempo 2-1-1

-Barbell Stiff Leg Deadlift 60kgx20, 80kgx14x3

-Seated Hamstring Curls 4 working sets 16-8 reps

-Leg Extensions 3 working sets 20-14 reps

This leg workout absolutely killed be the squats burnt me out pretty quick and the burn on the leg press was intense.

Goal is to hit 190kg on 4x4 in the next 6 months.

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Chest & Triceps

- Incline DB Press 30kgx20, 36kgx16, 38kgx14, 40kgx12

-Flat DB Press 36kgx16, 38kgx14, 40kgx12

-Cable Flies 60lbx20, 70lbx20, 80lbx14, 90lbx12

-Skull Crushers

-Kick Back 14kgx20, 16kgx16, 18kgx14

-Single Arm Cable Tricep Extension 60lbx20, 70lbx14

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Had a pretty eventful night last night in New Plymouth rocked most the clubs down there (not many). Definitely time to knuckle down now, just a little bit of fun here and there to keep me sane is good.

Don't think I will be heading up New Plymouth again though the drive back was a shocker :shock:

Still wired!

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Chest & Triceps

-Incline DB Press 32kgx16, 36kgx12, 38kgx10, 42kgx8

-Flat DB Press 36kgx16, 38kgx14, 42kgx10, 48kgx6

-Cable Flies 70lbx16, 80lbx14, 90lbx12

-Skull Crushers super set with close grip press 3 sets of 10

-One arm cable tricep extension 3 sets of 16, 12, 12

Really enjoyed getting back into the gym and strength seems to have gone up, the 48kg DB's felt light probably could have pushed another 2 reps but currently not going to failure as training muscle groups twice a week.

At the end of February I'm thinking of completely changing my routine to a three day split.

Day 1: Upper Body Push

Day 2: Lower Body

Day 3: Upper Body Pull

Day 4: Rest

Repeat

The idea is to not train to failure, as upper body is targeted at most four times a week. Keen on trying this to see how increasing training frequency will benefit me.

Macros

358g Carbohydrates

95g Fat

265g Protein

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Back & Biceps

-Close Grip Pull Downs 136lbx20, 176lbsx16, 186lbx14, 196lbx12

-BW Pull-ups 12,10,10,10 + 3 Negatives

-Rack Pulls 140kgx20, 160kgx16, 180kgx12, 200kgx8

-Bent Over Rows Overhand Grip 80kgx16, 100kgx14, 105kgx12x2

-Standing Barbell Curls 40kgx16x3

-Seated Hammer Curls 18kgx14x3

Rack Pulls felt good definitely a favorite exercise at the moment.

Macros

342g Carbohydrates

95g Fat

304g Protein

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Shoulders & Traps

-Seated DB Press 26kgx20, 32kgx16, 36kgx12, 40kgx7

-Barbell Front Raises 30kgx20, 35kgx14, 40kgx10 drop to 25kgx12

-Seated Lateral Raises 16kgx20, 18kgx12, 18kgx12, 18kgx12 drop to 12kgx10

-Rear Delt Flies (Machine)

-Barbell Shrugs 140kgx16x4

Reasonably good pump strength was alright. Struggling to put on weight have decided to up carbohydrates and reduce fats. Will see what happens then might increase calories another 100-200 next week.

New target Macros are: 383g Carbohydrates, 76g Fat and 298g Protein.

Marcos

384g Carbohydrates

84g Fat

303g Protein

3504 Calories

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Rest Day

Have doing my research into training methods and have came across a program where you work each muscle group twice a week. As supposedly a high frequency can help a lot with progress as protein synthesis is simulated more often in the particular muscle groups.

New routine starting next week will be:

Monday:Chest & Triceps

Tuesday:Back & Biceps

Wednesday:Shoulders & Traps

Thursday: Quads & Hamstrings

Friday:Back & Chest

Saturday:Rest

Sunday: Quads & Hamstrings

Obviously will have to scale down the intensity but will give this a go for two months and see what happens.

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Chest & Back

-Incline Barbell Press 60kgx16, 70kgx14, 80kgx12, 100kgx6

-Flat flies 18kgx20, 20kgx16, 22kgx12x2

-BW Pull-ups 10x4

-Machine Seated Rows 102kgx12x3

-Wide Grip Pull-downs burn out set

Pump in lats as wicked!

This routine is to bring up body parts I think are lagging, its nothing to intense just a short 30-40min workout to blast a few body parts.

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Quads & Hamstrings

-Squats 160kgx4x4

-Leg Press 6 PAS 20x4

-Stiffleg deadlifts 60kgx20, 80kgx14x3

-Seated Hamstring Curls 4 sets

-Single Leg Legextensions 4 sets managed to do the stack for 10 reps (210lb)

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Chest & Triceps

-Incline Dumbbell Press 30kgx20, 34kgx16, 38kgx12, 40kgx8

-Flat Dumbbell Press 32kgx16, 36kgx14, 40kgx10

-Standing Cable Flies 70lbx20, 80lbx16, 90lbx12

-Skull Crushers 35kg+Bar x12x3

-Close Grip Bench 70kgx14x2 (hurt wrists)

-Single Arm Tricep Extension 2 sets 16 reps

Close grip bench was a let down, use to press 100kg for 10+ reps before wrist injury. Obviously an exercise that isn't going to agree with me anymore.

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Monday:Chest & Triceps

Tuesday:Back & Biceps

Wednesday:Shoulders & Traps

Thursday: Quads & Hamstrings

Friday:Back & Chest

Saturday:Rest

Sunday: Quads & Hamstrings

Nice split. I'll be keen to see how you find it. :nod:

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