Bulk Mode Engaged!

[Dontrunwithknives]

Quads and Hamstrings - 22/02/12

Leg Press

140kg x 12

200kg x 10

250kg x 8

300kg x 6

350kg x 4

400kg x 2

340kg x 6

250kg x 12

250kg x 12

250kg x 12

Lying Leg Curl

8P x 12

10P x 10

12P x 2 +2parts

10P x 4 +2parts

8P x 8

[Dontrunwithknives]

Shoulders and Traps - 23/02/12

Barbell Press

Bar x 12

40kg x 12

50kg x 6

50kg x 4

40kg x 8

40kg x 7

Dumbbell Shoulder Press

20kg x 10

22.5kg x 5

20kg x 6 +2assist

Barbell Shoulder Shrug

60kg x 12

110kg x 12

150kg x 12

180kg x 8

150kg x 10 ds

110kg x 20

Rear Delt Raise

17.5kg x 12

20kg x 12

22.5kg x 12

Alternating Cable Front Raise

4P x 6

Dumbbell Lat Raise

13kg x 8

Alternating Dumbbell Front Raise

9kg x 12 ss

Dumbbell Lat Raise

9kg x 12

[Dontrunwithknives]

Biceps and Triceps - 24/02/12

Alternating Dumbbell Bicep Curl

12.5kg x 6 ss

Tricep Pushdown Straight Bar

38 x 12

Barbell Curl

Bar x 12 ss

Tricep Pushdown Straight Bar

68 x 12

Barbell Curl

40kg x 8

Tricep Pushdown Straight Bar

74 x 12

Barbell Curl

40kg x 8

Tricep Pushdown Straight Bar

74+15kg x 5

Barbell Curl

40kg x 6

Tricep Pushdown Straight Bar

74+15kg x 5

Alternating Dumbbell Bicep Curl

20kg x 6

Dumbbell Skull Crusher

25kg x 12

Alternating Dumbbell Bicep Curl

25kg x 3

Dumbbell Skull Crusher

30kg x 8

Alternating Hammer Curl

20kg x 6

20kg x 6

20kg x 6

1 Arm Cable Pushdown

4P x 12 (under grip) ss

4P x 12 (over grip)

5P x 12 (under grip) ss

5P x 10 (over grip)

6P x 7 (under grip) ss

6P x 7 (over grip)

Barbell Curl

40kg x 8 ds

Bar x 8

[Dontrunwithknives]

Chest and Calves - 25/02/12

Cable X Over

5P x 12

Dumbbell Bench Press

20kg x 12

25kg x 6

32.5kg x 6

40kg x 7

40kg x 4

40kg x 4

35kg x 4

Standing Calf Raise Machine

10P x 12 (toes in)

19P x 12 (toes norm)

19P+40kg x 6

19P+40kg x 6 ds

19P x 6 +pumps

Incline Dumbbell Fly

17.5kg x 8

20kg x 8 +2bench

25kg x 6 +1bench

Standing Calf Raise Machine

19P x 12 (toes in)

19P x 12 (toes out)

19P x 12 (toes norm)

Cable X Over

8P x 12

10P x 8

12P x 6 ds

10P x 4 ds

8P x 5

[Dontrunwithknives]

Back and Lats - 26/02/12

Seated Row Close Grip

6P x 12

10P x 12

12P x 8

14P x 4 +2momentum

Bent Over Row Over Grip

60kg x 12

80kg x 3

60kg x 9

Lat Pull Down Wide Grip

8P x 12

10P x 6parts

8P x 8 ss

8P x 8 (close under grip)

Lat Pull Down Machine

110 x 12

150 x 10

110 x 15

1 Arm Dumbbell Row

30kg x 12

40kg x 6

50kg x 8

Deadlift

80kg x 8

100kg x 12

120kg x 15

[Dontrunwithknives]

Shoulders and Traps - 27/02/12

Seated Dumbbell Shoulder Press

15kg x 12

20kg x 6

25kg x 6

30kg x 5 +1part

30kg x 3

25kg x 6

Seated Dumbbell Lat Raise

6kg x 12

Seated Alternating Dumbbell Front Raise

6kg x 6

1 Arm Cable Lat Raise

3P x 12

1 Arm Cable Front Raise

3P x 12

Alternating Cable Upright Row

3P x 8

5P x 6

3P x 8 ss

3P x 12 (non alt)

Dumbbell Lat Raise

12.5kg x 12

Alternating Dumbbell Front Raise

12.5kg x 7

Kettle Ball Swing

12kg x 12

[Dontrunwithknives]

BW: 83.5kg

Biceps flexed: 15.7"

Max deadlift: 170kg

Max bench press: 100kg

Max dumbbell bench press: 45kg

Max leg press: 435kg

[Dontrunwithknives]

Leg pics taken just now. Progress? :-s

Working on calves hard to bring them up.

Also any suggestions on how to bring up left quad? Looks smaller then the right. Should I just hit the leg individually?

[Dontrunwithknives]

Biceps and Triceps - 28/02/12

Alternating Dumbbell Bicep Curl

15kg x 6

Tricep Pushdown Straight Bar

38 x 12

74 x 12

74+15kg x 8

74+15kg x 6

74 x 12

Alternating Dumbbell Bicep Curl

20kg x 6

25kg x 3

30kg x 2

25kg x 4

Dumbbell Skull Crusher

30kg x 12

40kg x 1 +1fail

35kg x 4 +1fail

25kg x 12

EZ Bar Curl

30kg x 12

40kg x 8

40kg x 5 ds

30kg x 6

Tricep Kickback

12.5kg x 12

15kg x 12

Barbell x 20

Bicep Mega Set (alt rev ss alt norm ss alt hammer ss alt x chest hammer)

15kg x 6

[Dontrunwithknives]

Quads and Hamstrings - 29/02/12

Leg Press

100kg x 12

Single Leg Press

100 x 12

100 x 6

Seated Leg Extension

8P x 12

14P x 12

18P x 8

Lying Leg Curl

8P x 12

12P x 8

Squat

60kg x 12

80kg x 6

100kg x 2

120kg x 1

Seated Leg Extension

10P x 20 ss

Lying Leg Curl

8P x 20

[thatwaslight]

legs have def come up bro! keep at it.

[Dontrunwithknives]

Cheers mate.

Fark anyone done incline close grip bench holding dumbbells parallel and then cable x over with hard contractions. Insane chest pump haha

Looking a bit soft butfuckit I'm bulking.

[Reaper47]

Nice bro have you gained any real weight yet?look heaps fuller and dont seem to have softened out to much.Mean@!!@!!!!!

[Dontrunwithknives]

Nice bro have you gained any real weight yet?look heaps fuller and dont seem to have softened out to much.Mean@!!@!!!!!

Thanks, have gained 3.5kg in exactly 3 weeks.

Just compared the side chest from 3 weeks ago and it looks interesting.

[bang_bang]

Lol! Good shit bro looking way bigger

[hhhh1]

good progress

[Dontrunwithknives]

Chest and Calves - 01/03/12

Bench Press

Bar x 12

40kg x 12

60kg x 6

70kg x 4

80kg x 2

90kg x 2

100kg x 1

110kg x 0

80kg x 8

60kg x 12

Calf Raise Machine

8P x 12

19P x 12

19P+40kg x 8

19P+40kg x 7 ds

19P x 6

Incline Dumbbell Fly

15kg x 6 ss

Incline Dumbbell Bench Press Close Grip Parallel

15kg x 6 (slow)

20kg x 8 (slow)

20kg x 8 (slow) ds

15kg x 6

Calf Raise

BW x 12 ss

BW x 12 (toes out) ss

BW x 9 (toes in)

Cable X Over

6P x 12

10P x 10

12P x 5 ds

8P x 8

Calf Raise

BW x 30 (fast)

[Dontrunwithknives]

Back pics taken today. That's all the pics I'm going to take three weeks into bulk, might take some more in a month or two. Just wanted to document the 3 week progress for future reference.

[Dontrunwithknives]

Back and Lats - 02/03/12

Bent Over Barbell Row Over Grip

Bar x 12

40kg x 12

60kg x 12

70kg x 8

60kg x 12

Lat Pulldown Wide Grip

5P x 12

1 Arm Lat Pulldown

5P x 11

6P x 6

4P x 12

Rack Pull Below Knee

60kg x 6

100kg x 6

120kg x 4

140kg x 3

160kg x 2

180kg x 1

200kg x 0

160kg x 9

160kg x 8

160kg x 5 ds

100kg x 8

[Dontrunwithknives]

Shit 12 days of workouts... Maybe time for a rest day today

[Dontrunwithknives]

Have a few workouts to put up later today. Just trained legs, feel sick \:D/ quads +0.5", calves +0.3" and sitting at about 86.2kg now. Also thinking about competing at the end of the year? Think I could do ok? Don't know anything about competing.

[Dontrunwithknives]

PB on deadlift today, all the weights in my work gym (180kg). Really easy to get off the ground but getting stuck above the knees a bit. Must do more heavy rack pulls.

[thatwaslight]

back is looking thicker bro good stuff :clap:

[Dontrunwithknives]

88kg today. I think the increase in BW is helping on tricep pushdowns, keeping me from getting pulled around by the weight. Hit a PB of full stack (74lbs) +20kg for 3 reps. Wrist fucked out before triceps :pfft:

[Dontrunwithknives]

Personal best deadlift today of 190kg. Went for 200kg but couldn't get above knees. Can't wait to hit that 200kg.