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musclekitchen

Kiwi muscle kitchen bulking for summer?

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G'DAY guys i'll throw down a few stats then to begin with

 

height-184cm

weight -97kg (218lbs)

years training- 7 (note very broken up from things like being away with army,serious injury,OE, etc.)

 

Attached image is roughly 2 weeks ago i had been keeping my calories very low for the last 3 months around 2100-2600 a day with the odd large cheat day. i have upped my calories significantly over the last 10 days from fat (not counting calories) eating alot more whole eggs,bacon chicken thighs etc and i am now sitting at 97 from 95 in the picture (slightly softer in midsection). starting on the 10th of October 14 ill be back to counting calories looking to add roughly .3-5kgs a week using recommendation from Ben Pakulskis mi40x which has my calories sitting at 4000 calories if i start to add fat to quickly i will adjust though.

 

Training - Following Bpaks mi40x real change for me previously using Christian Thibaudeaus 20 minute muscle builder for 8 weeks but was also biking about 40-50km a day( my car got wiped out and didn't have insurance not by my own choice haha)

 

post-11161-14190332800078_thumb.jpg

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Cheers guys. 


Welcome aboard man.

I've not seen Mi40x but I was under the impression that it was designed as a second phase to the original Mi40?

yes and no dosen't have to be a follow up,as he includes a week of primer workouts and full video libary for exercises. 

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9/10/14 Chest/front delt/Biceps
 
 
Incline BB Bench Press (shoulder-width-grip) 4x10 4-0-1-0 40 sec rest
 
B Incline BB Bench Press (4" wider than shoulder width) 4x10 + NOS
(last set) 4-1-1-0 40 secs
 
C Flat DB Flys 4 x15 + NOS
(last set) 4-1-1-0  40 sec rest
 
D1 Cable Crossovers 3x15 4-1-1-0
 
D2 Plyo Push Up 3 x21 4-0-1-0 
 
D3 Plate “Bus Driver” Front Raises 3x12 4-0-1-0 40 secs
 
E1 One-Arm Standing Dumbbell Curls  4x12 4-0-1-1
E2 Prone 45º Barbell Spider Curls (elbows in) 4 8 + NOS
(last set) 4-0-1-0 40 sec res
 
Alot of strange looks today since i was strugling with just the bar on my last set of inclines haha defenitly takes some getting used to using Bpaks style of training. Definitly a bit healthier on the joints though since your really focusing on the squeeze and muscle rather than just moving the weight.

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You look a lot lighter than 97kg..  Massive wheels perhaps? 

Yea its always annoyed me how heavy i am for my size i think i have heavy ass bones haha, although i carry alot more weight in my posterior chain big hams compared to quads and my lats and erector spinae grow alot faster than other body parts. that makes up alot of my weight will chuck up some back pics to.

 

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Lean as!
 

Alot of strange looks today since i was strugling with just the bar on my last set of inclines

I hear ya. That slow push up is a killer. Virtually every time I do half-speed reps someone rushes over and tries to lift the bar off me. I have to reassure them that I'm not about to drop it on myself, and it's meant to be done this way.

:D

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9/10/14   Totals

pro 343

fat 125

carbs 260

total  3537

no carbs pre training all from postworkout shake and 2 meals after training. I seem to perform alot better with no carbs pre, only use them if i feel like getting a big pump before wearing a stringer and walking through the mall carrying invisible kayaks under my arms ;) haha 

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10/10/14   Back/rear delts/triceps

Seated Cable Row (shoulder-width grip, bar to sternum) 4 x10 4-0-1-2 40 secs rest

Bent Barbell Rows (outward intention) 6x 14,10,7 7,10,14 4-0-1-0 40 secs rest

Reverse Grip (Assisted) Pull Ups 4 x10 + NOS

(last set) 4-0-1-0 40 secs

 

Supine 60º Incline Cable Pulldowns 4x 10 4-0-1-0 40 secs rest

 

E1 Bent Over Dumbbell Lateral Raises 4 10 + NOS

(last set) 4-0-1-0

E2 Bent Over Cable Lateral Raises 4 10 + NOS

(last set) 4-0-1-0 40 secs

 

F1 Double-Rope Pressdowns with elbows behind 3 15 2 sec

isometric 4-0-1-2

F2 overhead cable tricep extensions 3x 7 4-0-1-0 40 secs

Awesome pump in my rear delts! Im really struglinng with my grip/forearms fatiguing so far but it is only day 2. But im definitly noticing the time under tension is killer on the old hands as one would expect.

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Leg Extensions 4x 7   4-0-1-(5-7) 40 secs
 
One-Leg Leg Press - feet high
 3x 21 4-0-1-0 40 secs
 
Barbell Back Squats 4x 21,14,10, 21 4-0-1-0 40 secs
 
 Leg Press (feet low) 4x 10 + NOS
(last set) 4-0-1-0 80 secs
 
Seated Leg Curls 1x 21 4-0-1-0 
 
hiit on bike 4x20 sec 2mins steady.
 
Dosent look like much but this killed me. i dropped 2 sets of hamstring curls at the end as im trying to bring my quads and stop my hamstrings from taking over during compound lifts. I've also brought my stance in to shoulder width on the back squat my depth isnt as great but feels alot better and dosnet hit the glutes so hard. 

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Pro 340

Fat 150

Carb 272

3806 calories 

probably palecbo but i have starting adding 7-10gs of barley/wheat grass powder with my post workout shake and meal and i feel like im alot less sore the next day. Doing this for the supposed alkalising effect from the greens mix.

 

 

 

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A1 Barbell Preacher Curls 4x 7 5 sec
isometric 4-0-1-5
A2 Incline Dumbbell Curls 4 x7 + NOS-X
(last set) 4-0-1-0 40 secs
 
B -One-Arm High Cable Curls 4 x15 4-0-1-0 0 (40 after
final set)
 
C- Incline Dumbbell Press 4 x12 4-0-1-0 40 secs
 
D Machine Chest Press (any) 4x 12 7 sec
eccentric 7-1-1-1 40 secs
 
E1- Prone 75º Incline Dumbbell Lateral Raises 3x 12 4-0-1-0
E2- Bent-Over Cable Lateral Raises
(right across body, elbows locked) 3 x12 2-1-1-1
E3- Standing Cable Lateral Raises
(straight-arms, no movement at elbow) 3 x12 4-0-1-0 40 secs

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 OH cable extension 7 x7 4-0-1-0 80 secs
straight bar cable press down  3x 8 + NOS (3xdrop sets)
(ALL sets) 4-0-1-0 40 secs
 Bench Tricep Dips 3 8 + NOS
(ALL sets) 4-0-1-0 40 secs
 
E1 Wide-Grip Pull-Ups 4 10 2 sec
stretch 4-2-1-0
E2 Reverse-Grip Pulldowns 3x14
 
felt weak as a wee cat today, havnt slept proply last 3 nights and it was very noticable with my pump and strength.I was also meant to dealift today but I was at a new gym and the floor was on a stupid angle so wasnt worth it.

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How are you finding the "intentions" man? They seem pretty sweet

does the "x" program use the quadruple dropsets aswell?

yea later on in the program. 'NOS' is thriple drop sets.

decieded to re do the first week of the program as i wasnt able to give it 100% as my grip was really struggling with the time under tension. 

 

 

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Incline BB Bench Press (shoulder-width-grip) 4x10 4-0-1-0 40 sec rest
 
Incline BB Bench Press (4" wider than shoulder width) 4x10 + NOS
(last set) 4-1-1-0 40 secs
 
Flat DB Flys 4 x15 + NOS
(last set) 4-1-1-0  40 sec rest
 
D1 Cable Crossovers 3x15 4-1-1-0
 
D2 Plyo Push Up 3 x21 4-0-1-0 
 
D3 Plate “Bus Driver” Front Raises 3x12 4-0-1-0 40 secs
 
5x20 BB curl 
 
3x12-15 Machine preacher curl
 
 
 

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I was at a new gym and the floor was on a stupid angle

Eh? How does that work?! Was this in someone's basement?

At a ymca just went it for a casual, The only place to deadlift was in the squat rack and its on those old rubber matts and they were far from even also looked like no one had squatted in it in atleast 12 years haha.

Seated Cable Row (shoulder-width grip, bar to sternum) 4 x10 4-0-1-2 40 secs rest

Bent Barbell Rows (outward intention) 6x 14,10,7 7,10,14 4-0-1-0 40 secs rest

Reverse Grip (Assisted) Pull Ups 4 x10 + NOS 

(last set) 4-0-1-0 40 secs  

 

Supine 60º Incline Cable Pulldowns 4x 10 4-0-1-0 40 secs rest

 

 Bent Over Dumbbell Lateral Raises 4 10 + NOS

(last set) 4-0-1-0

mahine reverse fly 4 x10 + NOS

(last set) 4-0-1-0 40 secs

 

F1 Double-Rope Pressdowns with elbows behind 3 15 2 sec

isometric 4-0-1-2

F2 overhead cable tricep extensions 3x 7 4-0-1-0 40 secs

Really happy i decided to repeat this week feeling my form is alot better and my forearm endurance has improved slightly.

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Leg Extensions 4x 7   4-0-1-(5-7) 40 secs
 
One-Leg Leg Press - feet high
 3x 21 4-0-1-0 40 secs
 
Barbell Back Squats 4x 21,14,10, 21 4-0-1-0 40 secs rest
 
 Leg Press (feet low) 4x 10 + NOS
(last set) 4-0-1-0 80 secs
 
Seated Leg Curls 3x 21 4-0-1-0 
 
lying leg curl 4x7 4-0-1-2 
 
killer session still cracks me up some of the looks im geting for the wait im using just gotta laugh though.
 
Has any one here trainined at any of the city fitnesses is wellington just asking as i may have to move there next year and my contract goes till half way through next year. 

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