Bulk Mode Engaged!

[Dontrunwithknives]

I'm just at the start of a bulk, sitting at about 81kg now. Going to get my army fitness test out of the way and then start the bulk proper. This bulk is going to be a bit different to my last ones. I'm going to eat a ton of healthy food and only have takeaways every now and then after multiple very hard workouts in a row.

Goal this year is to disregard abs and gain mass.

Here are a few progress pictures and videos. Pictures taken today after training legs and vids taken Tuesday last week. Let me know if you can see stuff that needs working on in particular.

[olympia]

Looking good bro . Would say concentrate on overall leg mass including calves if im to pick something to work on. Upper body is looking good man . Enjoy bulking it beats dieting anyday. Look forward to the bulk pics

[thatwaslight]

Goal this year is to disregard abs and gain mass.

winning. good shit bro

[Dontrunwithknives]

Thanks, yeh need to work on legs and especially calves. I will put up my leg workout from today and can you let me know what I could do to improve it? I think I may need to split parts of my legs into a separate workouts?

[Dontrunwithknives]

Legs - 09/01/12

Squats

60kg x 8

60kg x 12

80kg x 12

100kg x 10

100kg x 8

100kg x 8

80kg x 12

80kg x 12

80kg x 12

60kg x 12 (super low)

60kg x 12 (super low)

60kg x 25

Leg Extension

10P x 12 ss

Lying Leg Curl

8P x 12 ss

Calf Press Machine

150lbs x 12

Leg Extension

10P x 12 ss

Lying Leg Curl

8P x 12 ss

Calf Press Machine

150lbs x 12

Leg Extension

10P x 12 ss

Lying Leg Curl

8P x 12 ss

Calf Press Machine

230lbs x 8

Leg Extension

3P x 41 ss

Lying Leg Curl

3P x 30ish ss

Calf Press Machine

50lbs x 20 ss

50lbs x 10 single leg ss

50lbs x 20ish

Focused on volume and strong contractions of the muscle today.

[Dontrunwithknives]

Back and Lats - 11/01/12

Pull-Up (wide grip)

BW x 15

Bent-Over Row

Bar x 12 (over grip)

50kg x 12 (over grip)

50kg x 12 (under grip)

60kg x 10 (over grip)

60kg x 10 (under grip)

50kg x 12 (over grip)

50kg x 12 (under grip)

Pull-Up (wide grip)

BW x 8 ss

Seated Lat Pulldown

10P x 12

Pull-Up (wide grip)

BW x 6 ss

Seated Lat Pulldown

12P x 12

Pull-Up (wide grip)

BW x 5 ss

Seated Lat Pulldown

12P x 12 +4momentum

Bent-Over Dumbbell Row

15kg x 12

20kg x 12

25kg x 10

15kg x 12

1 Arm Dumbbell Row

30kg x 12

40kg x 12

50kg x 8

30kg x 12

Machine Back Fly

4P x 12 ss

Pull-Up (wide grip)

BW x 5

Machine Back Fly

6P x 8 ss

Pull-Up (wide grip)

BW x 4

Machine Back Fly

4P x 10 +5momentum ss

Pull-Up (wide grip)

BW x 4 + 4jump slow lowers

Also did a few lat 1 arm cable exercise that I threw in between sets which I have not recorded. Also added in a few jump pull-ups here and there.

[Android]

your vids are all stretched but same as above, Legs.

Your upper body for your size looks pretty spot on you must be rapt with that progress dude. I mean sure triceps, upper chest could be bigger but that comes with time.... really overall, the upper body you've built is one of the better ones I've seen posted, really good shape

[Dinahlady]

Looking great! great shape/proportions.

If I was you I'd work on lat width get an epic taper try and get/keep chest/delts/arms even and keep em growing steady and also bring up your legs so they are even with upper body, esp calf.

Good luck

[Dontrunwithknives]

Thanks guys. Yeh calves and triceps defiantly need more size. I'm not sure why the videos got all stretched :? but middle of quads are 23.5" and calves are 14.7". Looking in the mirror my quads appear to be the right size for upper body imo. Pretty happy with progress but I need to be bigger! Haha lat width is always in my mind during back days Dinahlady, slowly getting there.

[Dontrunwithknives]

Shoulders and Traps - 12/01/12

Alternating Bicep Curl

12.5kg x 4 ss

Standing Dumbbell Shoulder Press

12.5kg x 8

Seated Dumbbell Shoulder Press

17.5kg x 12

22.5kg x 12

25kg x 6 +1fail

22.5kg x 6 +1fail

20kg x 8

Rear Delt Dumbbell Raise

12.5kg x 12

17.5kg x 12

17.5kg x 12

17.5kg x 12

17.5kg x 12

Barbell Shoulder Shrugs

60kg x 12

100kg x 12

140kg x 12

170kg x 8 +4momentum

140kg x 12

100kg x 20

Dumbbell Lat Raise

8kg x 12 ss

Alternating Dumbbell Front Raise

8kg x 12

1 Arm Cable Lat Raise

3P x 8

1 Arm Cable Front Raise

3P x 8

1 Arm Cable Lat Raise

3P x 8 ss

1 Arm Cable Front Raise

3P x 8

1 Arm Cable Lat Raise

3P x 6 +2momentum ss

1 Arm Cable Front Raise

3P x 5 +3assisted

1 Arm Cable Lat Raise

3P x 6 +2momentum ss

1 Arm Cable Front Raise

3P x 5 +3assisted

Dumbbell Lat Raise

8kg x 8 ss

Dumbbell Front Raise

8kg x 8

[Dontrunwithknives]

Chest and Biceps - 13/01/12

Alternating Bicep Curl

12.5kg x 6

Dumbbell Bench Press

20kg x 12

30kg x 8

35kg x 6

40kg x 6 +1part

40kg x 4 +1part

35kg x 4 +1part

35kg x 4

30kg x 8

30kg x 7

Straight Bar Cable Bicep Curl

8P x 12

12P x 10 +2momentum

14P x 8 +4 momentum ds

8P x 4 +4momentum

Dumbbell Fly

15kg x 12

15kg x 12

15kg x 8 ds

10kg x 4 (forearms to pumped)

Alternating Dumbbell Bicep Curl

20kg x 6

20kg x 6

20kg x 6 ds

15kg x 3 (forearms to pumped)

Cable Crossover (parallel with floor)

5P x 12 ss

Standing Biceps Cable Curl

5P x 10

Cable Crossover (parallel with floor)

7P x 10 ss

Standing Biceps Cable Curl

5P x 8

Cable Crossover (parallel with floor)

6P x 8 +4momentum ss

Standing Biceps Cable Curl

4P x 10 +2parts

Pec Deck

3P x 30ish ss

Seated Concentration Curl

12.5kg x 12

Pec Deck

5P x 20ish ss

Seated Concentration Curl

15kg x 8 +4momentum

Pec Deck

3P x 30ish ss

Seated Concentration Curl

12.5kg x 8 +4momentum

[Dontrunwithknives]

Post workout meal:

- 250g Savoury chicken flavored rice

- Handful shredded roast chicken breast

- 5 Medium slices of beetroot

- Thai kumara salad (approx 2 medium kumara)

- 2 Slices colonial meatloaf

- 2 Scoops myofusion protein

Yum

[Dontrunwithknives]

Back and Lats - 15/01/12

Pull-Up (wide grip)

BW x 10

Bent-Over Row

Bar x 12 (over grip)

Dumbbell Bent-Over Row

15kg x 12

20kg x 12

25kg x 12

30kg x 12

30kg x 10

30kg x 8 ds

25kg x 6 ds

20kg x 6

Lat Pull-Down (wide grip)

8P x 12

10P x 12

12P x 12

14P x 12

16P x 10

1 Arm Lat Pull-Down

6P x 12

10P x 12

10P x 12

10P x 12

Rack Pull

70kg x 12

120kg x 12

140kg x 2

160kg x 8

170kg x 3

160kg x 6

140kg x 10

120kg x 10

Pull-Up (wide grip)

BW x 5 +hold 10sec on last

One of the few times I have done rack pulls. Going to add them in more often, the 3 x 170kg pulls almost killed me haha.

[Dontrunwithknives]

Shoulders and Traps - 17/01/12

Alternating Bicep Curl

15kg x 6 ss

Standing Dumbbell Shoulder Press

15kg x 12

Seated Shoulder Press (slight angle)

20kg x 12

25kg x 8

25kg x 6

25kg x 4

20kg x 10

Seated Rear Delt Raise

15kg x 12

15kg x 12

15kg x 12

15kg x 12

15kg x 12

1 Arm Cable Lat Raise

3P x 8

1 Arm Cable Front Raise

3P x 8

1 Arm Cable Lat Raise

3P x 8 ss

1 Arm Cable Front Raise

3P x 8 ss

1 Arm Upright Row

6P x 10

1 Arm Cable Lat Raise

3P x 8 ss

1 Arm Cable Front Raise

3P x 8 ss

1 Arm Upright Row

6P x 10

1 Arm Cable Lat Raise

3P x 8 ss

1 Arm Cable Front Raise

3P x 8 ss

1 Arm Upright Row

6P x 10

Dumbbell Shoulder Shrug

30kg x 12

40kg x 12

50kg x 12

50kg x 12

50kg x 12

40kg x 12

[Dontrunwithknives]

Chest and Biceps - 18/01/12

Alternating Dumbbell Curl

12.5kg x 12 ss

Dumbbell Bench Press

20kg x 12

30kg x 6

35kg x 6

40kg x 5

40kg x 4

40kg x 3

35kg x 6

Alternating Bicep Curl

20kg x 6

20kg x 6

20kg x 6

Incline Barbell Bench Press

Bar x 12

30kg x 12

40kg x 8 +2assisted

50kg x 4 +2assisted

40kg x 8

Preacher Curl

30kg x 12

40kg x 5

35kg x 6

30kg x 7

Dumbbell Fly

15kg x 12 (slow) ss

Pull Up (under grip)

BW x 8

Dumbbell Fly

15kg x 12 (slow) ss

Pull Up (under grip)

BW x 8

Dumbbell Fly

17.5kg x 8 (slow) ss

Pull Up (under grip)

BW x 8

Seated Concentration Curl

12.5kg x 8

Cable Crossover (parallel with floor)

5P x 12 ss

Seated Concentration Curl

12.5kg x 8

Cable Crossover (parallel with floor)

7P x 12 ss

Seated Concentration Curl

12.5kg x 8

Cable Crossover (parallel with floor)

5P x 12 ss

Seated Concentration Curl

12.5kg x 8

Cable Crossover (parallel with floor)

5P x 14 ss

Overhead Cable Curl

3P x 12

[Dontrunwithknives]

Biceps and Triceps - 19/01/12

Various exercises

[Dontrunwithknives]

Legs - 20/01/12

Leg Press

200kg x 12

250kg x 12

300kg x 6

350kg x 3

400kg x 2

425kg x 1 +1fail

Lying Leg Curl

10P x 12

9P x 10

9P x 8

7P x 12

Standing Calf Raise Machine

19P+35kg x 8

19P+35kg x 8

19p+40kg x 6

19P x 12 +bounces

[Dontrunwithknives]

Back and Lats - 22/01/12

Bent Over Row (over grip)

Bar x 12

Seated Lat Pull-Down

6P x 12 (wide grip)

Bent Over Row (over grip)

60kg x 12

70kg x 12

70kg x 12

70kg x 10

60kg x 12

Seated Lat Pull-Down

8P x 10 (wide grip)

8P x 10 (mid grip)

6P x 12 (wide grip)

6P x 12 (mid grip) ss

6P x 6 (under close grip)

Lying Barbell Row (under grip)

60kg x 12

60kg x 10

60kg x 8

Seated Lat Pull-Down Machine

90 x 12

110 x 12

150 x 8

150 x 6 ss

90 x 6

Pull-Up (wide grip)

BW x 5 (hold on last)

1 Arm Row

30kg x 12

Pull-Up (wide grip)

BW x 5 (hold on last)

1 Arm Row

40kg x 10

Pull-Up (wide grip)

BW x 5 (hold on last)

1 Arm Row

50kg x 6

40kg x 12

30kg x 12

Seated Row (individual free movement handles)

7P x 12

10P x 12

11P x 8 (lower back cramping)

Trunk Twists

Wooden poll x 24

Seated Row (individual free movement handles)

11P x 12 ds

7P x 12

[Dontrunwithknives]

Shoulders and Traps - 23/01/12

Dumbbell Shoulder Press

15kg x 12 (standing)

20 x 12 (seated upright)

22.5kg x 12

25kg x 7

25kg x 5

25kg x 6 (seated almost upright)

25kg x 4

22.5kg x 7 (seated upright)

22.5kg x 7 (seated almost upright)

20kg x 3 (standing)

Seated Rear Delt Raise

12.5kg x 12

12.5kg x 15

17.5kg x 12

17.5kg x 12 ds

12.5kg x 12

Dumbbell Lat Raise

10kg x 12

Plate Front Raise

15kg x 8 ss

Barbell Shoulder Shrug

60kg x 12

Plate Front Raise

15kg x 8 ss

Barbell Shoulder Shrug

60kg x 12

Plate Front Raise

15kg x 8 ss

Barbell Shoulder Shrug

60kg x 12

100kg x 12

140kg x 12

160kg x 8 ds

140kg x 8 ds

100kg x 12

1 Arm Cable Lat Raise

2P x 12 ss

Alternating Cable Front Raise

2P x 12 ss

Alternating Cable Upright Row

6P x 6

1 Arm Cable Lat Raise

3P x 8 ss

1 Arm Cable Front Raise

3P x 5 +3assisted ss

1 Arm Cable Upright Row

6P x 8

1 Arm Cable Lat Raise

2P x 12 (slow) ss

1 Arm Cable Front Row

2P x 12 ss

Cable Upright Row

6P x 3 (alternating, start position at top) ss

6P x 6 (non alternating) ds

3P x 6

Arnold Press

12.5kg x 6

[Dontrunwithknives]

Chest and Abs - 24/01/12

Dumbbell Bench Press

15kg x 12

Barbell Bench Press

60kg x 6

Dumbbell Bench Press

30kg x 6

35kg x 4

40kg x 6

40kg x 5

40kg x 3

30kg x 7 (slow with pause)

Barbell Bench Press

60kg x 6 (slow with pause)

Upright Leg Raise

BW x 8 ss

Bench Leg Raise

BW x 8 ss

Vertical Sit-Up

BW x 8

Pec Deck

80 x 12

100 x 10

100 x 8

100 x 6 ds

80 x 5 ds

60 x 5

Lying Leg Cross Over

BW x 20 ss

Lying Leg Raise

BW x 20

Incline Dumbbell Fly

10kg x 12 ss

Incline Dumbbell Bench Press

10kg x 6

15kg x 12

20kg x 12 ds

15kg x 6

Back Extension

BW x 12 ss

Vertical Sit-Up

BW x 20

Barbell Bench Press

60kg x 10 (fast) ss

Pec Deck

60 x 20

[Dontrunwithknives]

After my fitness test split is going to be:

Quads and Hamstrings

Calves and Abs

Shoulders and Traps

Biceps and Triceps

Chest and Calves

Back and Lats

Rest days when needed/low energy.

Going to try bring up my calves with 2 calf days. Will try bring up my triceps by pairing them with a smaller muscle (biceps) so I can hit them harder.

[Dontrunwithknives]

Biceps and Triceps - 25/01/12

Alternating Dumbbell Bicep Curl

12.5kg x 6 ss

Dumbbell Skull Crusher

20kg x 12

Alternating Dumbbell Bicep Curl

15kg x 6 ss

Dumbbell Skull Crusher

25kg x 12

Alternating Dumbbell Bicep Curl

17.5kg x 6 ss

Dumbbell Skull Crusher

30kg x 12

Alternating Dumbbell Bicep Curl

20kg x 6 ss

Dumbbell Skull Crusher

35kg x 11

Alternating Dumbbell Bicep Curl

22.5kg x 6 ss

Dumbbell Skull Crusher

40kg x 2

Alternating Dumbbell Bicep Curl

20kg x 6 ss

Dumbbell Skull Crusher

35kg x 10

Alternating Dumbbell Bicep Curl

17.5kg x 6 ss

Dumbbell Skull Crusher

30kg x 12

Alternating Dumbbell Bicep Curl

15kg x 6 ss

Dumbbell Skull Crusher

25kg x 12

Machine Preacher Curl

50 x 10 (slow)

50 x 12 (fast) ss

Alternating Dumbbell X Chest Hammer Curl

15kg x 6 ss

Machine Preacher Curl

50 x 6 (slow)

Tricep Push-Down

20kg x 12 (rope)

30kg x 12

30kg x 12 (bar)

20kg x 12

Alternating Dumbbell X Chest Hammer Curl

20kg x 6

25kg x 6

30kg x 6

25kg x 6

20kg x 6

Dumbbell Tricep Kick Back

12.5kg x 12

15kg x 12

17.5kg x 12

15kg x 12

12.5kg x 12

Reverse Alternating Dumbbell Bicep Curl

12.5kg x 6 ss

Alternating Dumbbell Bicep Curl

12.5kg x 6 ss

Alternating Dumbbell Hammer Curl

12.5kg x 6 ss

Alternating Dumbbell X Chest Hammer Curl

12.5kg x 6

1 Arm Dumbbell Skull Crusher

12.5kg x 11 ss

Tricep Push-Down

20kg x 12 (bar) ss

Barbell Tricep Kick-Back

Bar x 15

1 Arm Machine Preacher Curl

30 x 8 ss

Tricep Push-Down

20kg x 12 (bar)

19 sets, 144 reps for Biceps.

21 sets, 241 reps for Triceps.

[drizzt]

Shirrrt, those are some long-ass looking workouts! Good stuff 8)

[Luigi]

i counted 44 sets. either way its retarded, unless your running huge amounts of gear. even then its still retarded. wtf is the reasoning behind such big volume ? if you can do that many sets you cant be pushing yourself very hard.

[Dontrunwithknives]

Shirrrt, those are some long-ass looking workouts! Good stuff 8)

Cheers

i counted 44 sets. either way its retarded, unless your running huge amounts of gear. even then its still retarded. wtf is the reasoning behind such big volume ? if you can do that many sets you cant be pushing yourself very hard.

I counted some of the super sets as one set. Was going to put up "inb4 can't count" but I figured nobody would waste their time counting them up.

Sure the volume is high but I wouldn't call it excessive. I do my workout by feel most of the time and because I am eating a lot of good food I have more energy during my workouts and the volume feels right. I switch things up every now and again and at the moment I am doing more volume with hard contractions and slowing down the movements on the lighter weights. Once I start my bulk properly I will probably switch back to going for the heavier weights with less volume.

I like switching things up trying to find what works for me, doing stuff by feel and trying to listen to my body.