Bulk Mode Engaged!

[Dontrunwithknives]

Back and Lats - 27/01/12

Alternating Dumbbell Bicep Curl

10kg x 6 ss

Bent Over Dumbbell Row (over grip)

10kg x 12

15kg x 12

20kg x 12

Bent Over Barbell Row (over grip)

60kg x 12

70kg x 8

60kg x 12

1 Arm Lat Pull-Down

10kg x 12 (lying down)

30kg x 8 (seated)

40kg x 3assisted

30kg x 12

Bent Over Dumbbell Row (over grip)

25kg x 12

30kg x 12

25kg x 12

Pull-Up (wide grip)

BW x 5 (slow)

BW x 5 (slow)

BW x 5 (slow)

1 Arm Dumbbell Row

30kg x 12 (slow)

40kg x 12 (slow)

30kg x 12 (slow)

Deadlift

60kg x 12 (slow)

80kg x 12 (slow)

100kg x 15

80kg x 15

60kg x 15

[Dontrunwithknives]

Shoulders and Traps - 28/01/12

Dumbbell Standing Shoulder Press

10kg x 12

Machine Shoulder Press

60 x 12

Barbell Standing Shoulder Press

Bar x 12

40kg x 12

50kg x 8

50kg x 4

50kg x 4

40kg x 8

Machine Shoulder Press

90 x 6

105 x 6

90 x 6

Dumbbell Seated Rear Delt Raise

12.5kg x 12

15kg x 12

17.5kg x 12 ds

15kg x 6 ds

12.5kg x 8

1 Arm Dumbbell Seated Shoulder Press

12.5kg x 12

15kg x 12

17.5kg x 12 ds

15kg x 6 ds

12.5kg x 5

Dumbbell Seated Lat Raise (slight forward lean)

7kg x 12

10kg x 12

12.5kg x 12 ds

10kg x 8 ds

7kg x 8

1 Arm Dumbbell Upright Row

10kg x 12

15kg x 12

20kg x 12 ds

15kg x 8 ds

10kg x 8

Machine Shoulder Press

45 x 12 (slow)

45 x 20 (fast)

45 x 6 (slow)

1 Arm Dumbbell Standing Front Raise

7kg x 12

10kg x 12 (alternating)

12.5kg x 6 ds

10kg x 6 ds

7kg x 6

[Vader69]

Shoulders and Traps - 28/01/12

Dumbbell Standing Shoulder Press

10kg x 12

Machine Shoulder Press

60 x 12

Barbell Standing Shoulder Press

Bar x 12

40kg x 12

50kg x 8

50kg x 4

50kg x 4

40kg x 8

Machine Shoulder Press

90 x 6

105 x 6

90 x 6

Dumbbell Seated Rear Delt Raise

12.5kg x 12

15kg x 12

17.5kg x 12 ds

15kg x 6 ds

12.5kg x 8

1 Arm Dumbbell Seated Shoulder Press

12.5kg x 12

15kg x 12

17.5kg x 12 ds

15kg x 6 ds

12.5kg x 5

Dumbbell Seated Lat Raise (slight forward lean)

7kg x 12

10kg x 12

12.5kg x 12 ds

10kg x 8 ds

7kg x 8

1 Arm Dumbbell Upright Row

10kg x 12

15kg x 12

20kg x 12 ds

15kg x 8 ds

10kg x 8

Machine Shoulder Press

45 x 12 (slow)

45 x 20 (fast)

45 x 6 (slow)

1 Arm Dumbbell Standing Front Raise

7kg x 12

10kg x 12 (alternating)

12.5kg x 6 ds

10kg x 6 ds

7kg x 6

that many sets is pointless you cant be training hard enough (serious)

lower the volume abit

edit pointless if your goal is to gain muscle that is

[Dontrunwithknives]

Shoulders and Traps - 28/01/12

Dumbbell Standing Shoulder Press

10kg x 12 warm up

Machine Shoulder Press

60 x 12 warm up

Barbell Standing Shoulder Press

Bar x 12 warm up

40kg x 12 hard *

50kg x 8 hard *

50kg x 4 hard *

50kg x 4 hard *

40kg x 8 hard *

Machine Shoulder Press

90 x 6 warm up because slightly different exercise

105 x 6 hard *

90 x 6 hard *

Dumbbell Seated Rear Delt Raise

12.5kg x 12 warm up for different part of shoulder

15kg x 12 medium *

17.5kg x 12 ds medium *

15kg x 6 ds hard

12.5kg x 8 hard

1 Arm Dumbbell Seated Shoulder Press

12.5kg x 12 first time trying this so started light

15kg x 12 medium *

17.5kg x 12 ds hard *

15kg x 6 ds hard

12.5kg x 5 hard

Dumbbell Seated Lat Raise (slight forward lean)

7kg x 12 easy

10kg x 12 medium *

12.5kg x 12 ds hard *

10kg x 8 ds hard

7kg x 8 hard

1 Arm Dumbbell Upright Row

10kg x 12 easy

15kg x 12 medium *

20kg x 12 ds hard *

15kg x 8 ds hard

10kg x 8 hard

Machine Shoulder Press

45 x 12 (slow) hard *

45 x 20 (fast) hard *

45 x 6 (slow) hard *

1 Arm Dumbbell Standing Front Raise

7kg x 12 easy

10kg x 12 (alternating) medium *

12.5kg x 6 ds hard *

10kg x 6 ds hard

7kg x 6 hard

that many sets is pointless you cant be training hard enough (serious)

lower the volume abit

edit pointless if your goal is to gain muscle that is

My workouts lately have been with slightly lighter weights so I can do more volume. I can try different things whenever I want, if I find it's not working I will change it. Soon I will be going back to the heavier weights but at the moment I am playing around with volume.

You can't gauge how hard I am working from my write up of my workout.

You don't know how easy or hard each set is for me and you don't know my exact technique or how hard I am contracting the muscle. But for you I have put up a note on the sets so you can get a better idea (stars represent a new working set). So as you can see it's only 20 sets (counting drop sets as one set) where I am really working. And on a side note my shoulders are quite weak, the left side seems slightly weaker so I am trying to get it to the same strength as my right so it does not fail way before my right on the heavier sets.

[Vader69]

Shoulders and Traps - 28/01/12

Dumbbell Standing Shoulder Press

10kg x 12 warm up

Machine Shoulder Press

60 x 12 warm up

Barbell Standing Shoulder Press

Bar x 12 warm up

40kg x 12 hard *

50kg x 8 hard *

50kg x 4 hard *

50kg x 4 hard *

40kg x 8 hard *

Machine Shoulder Press

90 x 6 warm up because slightly different exercise

105 x 6 hard *

90 x 6 hard *

Dumbbell Seated Rear Delt Raise

12.5kg x 12 warm up for different part of shoulder

15kg x 12 medium *

17.5kg x 12 ds medium *

15kg x 6 ds hard

12.5kg x 8 hard

1 Arm Dumbbell Seated Shoulder Press

12.5kg x 12 first time trying this so started light

15kg x 12 medium *

17.5kg x 12 ds hard *

15kg x 6 ds hard

12.5kg x 5 hard

Dumbbell Seated Lat Raise (slight forward lean)

7kg x 12 easy

10kg x 12 medium *

12.5kg x 12 ds hard *

10kg x 8 ds hard

7kg x 8 hard

1 Arm Dumbbell Upright Row

10kg x 12 easy

15kg x 12 medium *

20kg x 12 ds hard *

15kg x 8 ds hard

10kg x 8 hard

Machine Shoulder Press

45 x 12 (slow) hard *

45 x 20 (fast) hard *

45 x 6 (slow) hard *

1 Arm Dumbbell Standing Front Raise

7kg x 12 easy

10kg x 12 (alternating) medium *

12.5kg x 6 ds hard *

10kg x 6 ds hard

7kg x 6 hard

that many sets is pointless you cant be training hard enough (serious)

lower the volume abit

edit pointless if your goal is to gain muscle that is

My workouts lately have been with slightly lighter weights so I can do more volume. I can try different things whenever I want, if I find it's not working I will change it. Soon I will be going back to the heavier weights but at the moment I am playing around with volume.

You can't gauge how hard I am working from my write up of my workout.

You don't know how easy or hard each set is for me and you don't know my exact technique or how hard I am contracting the muscle. But for you I have put up a note on the sets so you can get a better idea (stars represent a new working set). And on a side note my shoulders are quite weak, the left side seems slightly weaker so I am trying to get it to the same strength as my right so it does not fail way before my right on the heavier sets.

I only hit 2 excersises and im fucked lol

[Dontrunwithknives]

For your whole shoulders and traps? I like to do at least one exercise for each part of the shoulder: anterior, medial and posterior. I did three different pressing movements because I think that pressing is important for building mass and I am weak in that area.

[Dontrunwithknives]

Chest - 29/01/12

Barbell Bench Press

40kg x 12

Dumbbell Bench Press

30kg x 6

35kg x 4

40kg x 6

40kg x 4

45kg x 0 (close)

45kg x 0 (close)

30kg x 10

Incline Dumbbell Fly

12.5kg x 12

Incline Dumbbell Bench Press

20kg x 10

20kg x 10

20kg x 8

Decline Dumbbell Bench Press

20kg x 7 (steep)

20kg x 8 (not steep)

20kg x 10

Pec Deck

80 x 12

[Dontrunwithknives]

Have got a few workouts to put up, will write them up tonight.

Almost managed a PB (170kg) on deadlifts today but got stuck just before lockout. I have a video of it which I will put up no later then next week. Got a video of a successful 150kg x 1 that I did after the failed attempt and also a video of 120kg x 12. Looking forward to critique when I post the videos. Also found my max deadlift without straps is 150kg. Will be hitting the rack pulls to help my deadlift near lockout.

Also got very close to benching the 45kg dumbbells yesterday so should be able to get a rep in the next couple of weeks. Really in the groove of training now so all weights seem to be on the increase.

[Dontrunwithknives]

Biceps and Triceps - 30/01/12

Alternating Bicep Curl

12.5kg x 10

Tricep Pushdown (straight bar)

32 x 15

Alternating Bicep Curl

17.5kg x 6

Tricep Pushdown (straight bar)

44 x 12

Cable Bicep Curl (straight bar)

44 x 12

56 x 6

68 x 2

74 x 9 +1momentum

74 x 5

74 x 4 +1momentum ds

38 x 8

Cable Overhead Tricep Extension

32 x 12

50 x 12

32 x 12

Tricep Pushdown (straight bar)

50 x 12

74 x 11

74 x 9

74 x 9 ds

38 x 12

Preacher Curl

20kg x 12

30kg x 12

35kg x 5

35kg x 5 ds

30kg x 3 ds

15kg x 6

1 Arm Cable Tricep Pushdown

3 x 12 (under grip) ss

3 x 12 (over grip)

4 x 12 (under grip) ss

4 x 8 +4assisted (over grip)

4 x 12 (under grip) ss

4 x 8 (over grip) ss

2 x 12 (under grip) ss

2 x 8 (over grip)

Alternating Cable Bicep Curl

6 x 6

8 x 6

6 x 6 ss

6 x 2 (non alternating)

Dumbbell Skull Crusher

20kg x 12 ds

15kg x 12 ds

10kg (plate) x 12

Tricep Dip

BW x 10

Alternating Dumbbell Reverse 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

[Dontrunwithknives]

Chest and Calves - 02/02/12

Cable X Over

4P x 12

6P x 12

Dumbbell Bench Press

20kg x 6

30kg x 4

35kg x 3

40kg x 2

45kg x 0

40kg x 5

40kg x 3

35kg x 5

Standing Calf Raise Machine

18P x 12

18P+20kg x 10

18P+20kg x 8

18P x 8

Dumbbell Fly

15kg x 12

20kg x 12

20kg x 8

15kg x 12

Standing Calf Raise Machine

18P x 10 +bounce

18P x 8

18P x 7 +bounce

Cable X Over

7P x 12

9P x 8

10P x 6

11P x 4 ds

9P x 4 ds

7P x 4

Single Leg Calf Raise

BW x 12

BW x 12

Standing Calf Raise Machine

18P x 8 ds

BW x 6 +bounce

[Dontrunwithknives]

Back and Lats - 03/02/12

Lat Pulldown Machine

70 x 12 ss

Bent Over Barbell Row (over grip)

40kg x 12

60kg x 12

80kg x 8

80kg x 4

60kg x 12

Lat Pulldown Machine

150 x 12

170 x 8

170 x 8

130 x 12

Seated Row

8P x 12

10P x 10 +2momentum

12P x 4 +4momentum

1 Arm Cable Straight Arm Pulldown

20 x 12 (front)

20 x 12 (side)

Straight Arm Pulldown (straight bar)

56 x 12

56 x 10

1 Arm Dumbbell Row

30kg x 12

40kg x 12

50kg x 8

40kg x 12

30kg x 12

[Dontrunwithknives]

Shoulders and Traps - 05/02/12

Standing Dumbbell Shoulder Press

15kg x 12

Seated Dumbbell Shoulder Press

20kg x 12

22.5kg x 6

25kg x 4

27.5kg x 4

30kg x 0

27.5kg x 6

25kg x 5

22.5kg x 7

Dumbbell Shoulder Rotate

5kg x 12

Cable Shoulder Twist

14 x 12

1 Arm Cable Lat Raise

3 x 12

4 x 6

3 x 8 +2assisted

Rear Delt Raise

15kg x 15

20kg x 12

25kg x 8

20kg x 12

1 Arm Cable Front Raise

3 x 12

4 x 7

3 x 12

Seated Shoulder Shrug

20kg x 12

Standing Shoulder Shrug

40kg x 10

20kg x 20

Dumbbell Shoulder Rotate

5kg x 12

Cable Shoulder Twist

14 x 15

[Dontrunwithknives]

Biceps and Triceps - 06/02/12

Tricep Pushdown (straight bar)

32 x 12

56 x 12

74 x 6

74+10kg x 6

74+20kg x 4negatives

74+10kg x 8

74 x 10

Cable Bicep Curl (straight bar)

32 x 12

56 x 12

74 x 6

74 x 6

62 x 8

Tricep Pushdown (rope)

38 x 12

38 x 12

38 x 12

Alternating Dumbbell X Chest Hammer Curl

20kg x 6

30kg x 6

20kg x 6

1 Arm Cable Tricep Pushdown

4 x 12 (under grip) ss

4 x 12 (over grip)

5 x 8 (under grip) ss

5 x 8 (over grip)

4 x 12 (under grip) ss

4 x 6 +4assisted (over grip)

Seated 45degree Alternating Dumbbell Bicep Curl

15kg x 6

17.5kg x 4

15kg x 6

Barbell Tricep Kickback

Bar x 20

Alternating Dumbbell Reverse 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

[Dontrunwithknives]

Chest and Abs - 07/02/12

Barbell Bench Press

40kg x 12

Dumbbell Bench Press

25kg x 12

30kg x 6

35kg x 6

45kg x 0 (very close)

45kg x 0

35kg x 9

35kg x 7

35kg x 5

Lying Leg Raise

BW x 20

BW x 20

BW x 20

Incline Dumbbell Fly

15kg x 12

20kg x 6

20kg x 6

15kg x 12

Alternating Twist Sit-Up

BW x 15 (per side)

BW x 10

BW x 7

Pec Deck

80 x 12

100 x 8

120 x 4 ds

80 x 4

[Dontrunwithknives]

Back and Lats - 08/02/12

Dumbbell Row

10kg x 12

15kg x 12

20kg x 12

25kg x 8

20kg x 12

1 Arm Cable Lat Pulldown

20kg x 12

30kg x 8

35kg x 6

30kg x 10

Deadlift

80kg x 12

100kg x 2

120kg x 2

130kg x 1

140kg x 1

150kg x 1

160kg x 1

170kg x 0 (couldn't get lockout)

150kg x 1

120kg x 11

[Dontrunwithknives]

Shoulders and Traps - 09/02/12

Standing Dumbbell Shoulder Press

12.5kg x 12

Seated Dumbbell Shoulder Press

20kg x 6

25kg x 6

30kg x 6

25kg x 8

25kg x 6

Rear Delt Raise

12.5kg x 12

17.5kg x 12

20kg x 10

17.5kg x 9

Dumbbell Lat Raise

10kg x 12

12.5kg x 10

15kg x 6 ds

10kg x 8

Machine Shoulder Press

90 x 8

90 x 6

75 x 8

Dumbbell Front Raise

10kg x 12

12.5kg x 6

15kg x 3 ds

10kg x 7

[Dontrunwithknives]

Biceps and Triceps - 11/02/12

Alternating Dumbbell Bicep Curl

15kg x 6

Standing Dumbbell Skull Crusher

20kg x 12

Lying Dumbbell Skull Crusher

25kg x 12

30kg x 12

35kg x 10

40kg x 7

30kg x 12

Alternating Dumbbell Bicep Curl

20kg x 6

25kg x 6

30kg x 2momentum

25kg x 4

Tricep Pushdown (straight bar)

20kg x 12

30kg x 12

40kg x 5momentum

30kg x 10

Machine Preacher Curl

5P x 12

7P x 7

9P x 2

7P x 6

1 Arm Cable Tricep Pushdown (under grip)

10kg x 6

Alternating Dumbbell Reverse Bicep Curl

12.5kg x 6

Barbell Tricep Kickback

Bar x 20

Seated 45degree Alternating Dumbbell Bicep Curl

12.5kg x 6

Dumbbell Tricep Kickback

10kg x 12

Machine Preacher Curl

5P x 12

[Dontrunwithknives]

Fitness Test - 13/02/12

2.4km Run - 10mins 16secs

Press Ups - 48

Crunches - 130

Pull Ups - 16

[Dontrunwithknives]

Now that that is out of the way... Bulk mode engaged \:D/

[Dontrunwithknives]

Chest and Calves - 14/02/12

Dumbbell Bench Press

15kg x 12

20kg x 6

25kg x 4

30kg x 4

35kg x 4

40kg x 3

45kg x 1 +1part +1slow neg \:D/

45kg x 3assisted

40kg x 3 +2assisted

Calf Raise Machine

19P x 12

19P+80kg x 6

19P+80kg x 4

19P+40kg x 6

Cable X Over

6P x 12

8P x 10

10P x 6

8P x 12

Calf Raise Machine

19P x 12

12P+80kg x 6

19P x 12 +6bounce

Incline Bench Press

40kg x 12

50kg x 9

60kg x 4 +2assisted

60kg x 4 +3assisted

[Dontrunwithknives]

Back and Lats - 16/02/12

Bent Over Barbell Row (over grip)

Bar x 12

40kg x 12

60kg x 12

80kg x 6

80kg x 5 +1part

60kg x 12

Lat Pulldown

6P x 12 (wide grip)

9 x 10

9 x 12 (close parallel grip)

11 x 8

8 x 12

1 Arm Dumbbell Row

30kg x 12

40kg x 12

50kg x 9 +1part

Pull-up

BW x 8

BW x 7

BW x 6

1 Arm Dumbbell Row

40kg x 9

[Dontrunwithknives]

Dinner last night

[Dontrunwithknives]

Biceps and Triceps - 17/02/12

Not recorded

Chest and Calves - 20/02/12

Not recorded

Back and Lats - 21/01/12

Not recorded

Highlight - Deadlift 170kg x 1 PB

[thatwaslight]

my nigga! that is how you bulk!!! :clap:

[Dontrunwithknives]

my nigga! that is how you bulk!!! :clap:

You would have liked last nights meal then:

BBQ bacon chicken burger combo

Popcorn chicken

2 snack burgers

2 chicken pieces

8 wicked wings

$34

Haha