Acquiring bulk!

[jimmybro1]

Deadlift

Warmup sets: 60kgx10, 100kgx10, 140kgx1, 160kgx1

Working sets: 180kgx1, 200kgx1

Accessory Work: Deficit deadlifts: 100kgx5x2, 120kgx4x3

Bent Over Rows

60kgx16, 100kgx10, 140kgx5, 100kgx10x2

Bench

60kgx14, 80kgx10, 100kgx6, 120kgx2, 130kgx0, 100kgx6x3, 100kgx5x2

 

Was happy to pull 200, with some advice from Dan helped a lot really appreciated it. Need to work on speed/explosiveness. 

Was a good workout with Dan did quite a bit of volume on the bench I'm sure my chest is going to feel it tomorrow. Will back down on weight and increase volume the coming few weeks to work on technique and speed. Hopefully be pulling 220+ soon. 

 

[jimmybro1]

Quads & Hamstrings

Squats 60kgx10, 100kgx10, 140kgx8, 140kgx8, 140kgx8, 140kgx6

Leg Press 240kgx20x3, 240kgx16

Stiffleg Deadlift 60kgx20, 80kgx16, 100kgx10x3

Seated Hamstring Curls 4 sets

Leg Extensions 3 sets of 20. 

 

This workout was pretty average back was a little sore from deadlifts on Friday night and had to put up with the gyms music as my phone was playing up. Didn't realise how much music helps me concentrate and push through the high rep sets especially when squatting. 

I think my body is pretty nacked at the moment, no sore joints or muscles just don't seem to be able to push the same weights or more week after week. 

Will be doing a light shoulder workout tomorrow focusing on overhead pressing, want to get it back to where it use to be before my shoulders started playing up. Will help bring my bench back up to what it use to be also hopefully. 

 

[jimmybro1]

Back & Chest

Deadlifts: 60kgx10, 100kgx5, 140kgx3, 160kgx3, 170kgx3

Deficit Deadlifts: 120kgx3x3 (Speed work)

Machine Rows: 4 sets

Flat Bench Press: 60kgx10, 80kgx5, 100kgx5x5 (First rep pause press following reps touch and go).

Incline Machine Press: 60kgx16, 80kgx10, 80kgx8x2 

 

Was a bit of a deload workout, joints felt good no tightness or soreness at all. 

Good workout with the little bro. 

[jimmybro1]

Back & Biceps

I'm starting work late today as I'm finishing late at night so thought I would take advantage of it and have a longer training session. 

Did a lot of volume and tried a few new lifts that my training partner does. 

Body Weight Pull-ups

12,12,12,10+2(negatives)

Pendlay Rows 

60kgx16, 80kgx14, 80kgx12x3 (Never tired this before found it a lot more difficult that conventional bent over rows)

T-Bar Rows

3 Platesx20, 4 Platesx14x2, 5 Platesx6 (Haven't done these in a long time felt like a good contraction) 

Single Arm T-Bar Rows

2 Platesx12, 2 1/2 Platesx8x2 (Grip was an issue with this as grip was rubbery had to strap up)

Machine Rows

84kgx20, 90kgx16, 107kgx10x2 (Normally do these but less weight than usual)

Seated Dumbbell Curls

18kgx16, 20kgx12x3

Seated Hammer Curls

18kgx12x3

 

After training back biceps felt quite fatigued so wasn't able to do much volume. Did some posing afterwards seems bodyfat might to creeping up to that 15% might be time for a mini cut at some point in the next two months. 

Weight seems to vary a lot depending on what scales I go on. Doctors scales four weeks ago had me at 96kg, the gym scales have me at 94kg morning weight and home scales 93kg morning weight. Not entirely sure what  scales to believe *scratch_one-s_head* will just monitor progress on scales at home. 

Legs tomorrow is going to be a mission as I will be finishing work at 10-11pm and train at 5am.... hopefully the sleep is quality. 

 

 

[jimmybro1]

Did max effort squats today and some random abs, calves, biceps, shoulders and hamstring work with my brother and leeroid. 

Finally broke the 200kg on the squat ended up getting 205 fail 210 didn't have much fight left. 

 

[jimmybro1]

 

Yesterday was a bit of an exciting day. Had an anomina leak at the site I'm working at out at Matamata. One of the subcontractors had the refrigderation system pressure relief system set at 14 Bar rather than the designed 19 Bar so all the Anomina was purged over the portacoms. 

Never smelt concentrated Anomina before but it brought me to my knees in a slight breath. Took all the oxygen out of me and was frozen had to be hit in the stomach. A few people where hosptialised as well luckly no one was seriously injuried. 

In terms of training it seems I have seriously injuried my hip flexors, currently going to the physio. Tried light squatting today to see how progress is coming along and I couldn't even squat 60kg. Going to have a decent layoff from squats which is a pain as I was making good progress... maybe not cut out for this strenght training.... Going to work a lot more on my hamstrings while I am injuried. 

[rapz]

nice squatting bro!!

i think i saw this video on a mates FB page and was impressed *ok* guttered to hear that your injured again, hope it clears up soon

[jimmybro1]

nice squatting bro!!

i think i saw this video on a mates FB page and was impressed guttered to hear that your injured again, hope it clears up soon

Cheers Rapz. Yeah I'm hoping it heals quickly too. 

I just seem to have injury after injury despite all the extra stretching etc I am doing. Pain isn't noticable until I squat. 

Physio reckons it will be back to normal in 10-15 days but I've got a feeling that maybe a bit hopeful, I'm hoping thats the case though!

Leg workout was a bit different to what I usually do since I couldn't squat. Did some hack squats for the first time in ages doesn't hurt hips as I don't open them up (feet close together). Felt alright definitely felt it in the quads only went light though just to give the legs some chance to recover. 

-Hack Squats 100kgx10x4

-Deficit Deadlifts 140kgx3x4

-Stiffleg Deadlifts 60kgx20, 80kgx16, 100kgx12x4

-Leg Extensions

-Seated Hamstring Curls

 

[Pseudonym]

Never smelt concentrated Anomina before but it brought me to my knees in a slight breath. Took all the oxygen out of me and was frozen had to be hit in the stomach. A few people where hosptialised as well luckly no one was seriously injuried. 

Wow. That's a bit scary. Workplace safety FTW! *shok*

[jimmybro1]

Never smelt concentrated Anomina before but it brought me to my knees in a slight breath. Took all the oxygen out of me and was frozen had to be hit in the stomach. A few people where hosptialised as well luckly no one was seriously injuried. 

Wow. That's a bit scary. Workplace safety FTW!

Yeah it was, never been exposed to Anomina before will definitely take you off you feet. 

[Daz69]

 

Never smelt concentrated Anomina before but it brought me to my knees in a slight breath. Took all the oxygen out of me and was frozen had to be hit in the stomach. A few people where hosptialised as well luckly no one was seriously injuried. 

Wow. That's a bit scary. Workplace safety FTW!

Yeah it was, never been exposed to Anomina before will definitely take you off you feet. 

Do you mean: Anhydrous ammonia..?

[jimmybro1]

 

 

Never smelt concentrated Anomina before but it brought me to my knees in a slight breath. Took all the oxygen out of me and was frozen had to be hit in the stomach. A few people where hosptialised as well luckly no one was seriously injuried. 

Wow. That's a bit scary. Workplace safety FTW!

Yeah it was, never been exposed to Anomina before will definitely take you off you feet. 

Do you mean: Anhydrous ammonia..?

Yeah thats right Daz. 

[jimmybro1]

Managed to get the first workout in within the last 20 days, did legs. Hip flexors still strained so could only go light.

Front Squats: 50kgx16x5

Stiffleg Deadlift: 120kgx16x5

Workout was cut short as I had to get to work.

Really not enjoying all the work I am having to do, but no way around it unfortunately. I have worked the last 20 days straight doing between 12-14 hour days. Pretty much a walking zombie and will have at least another 6 days ahead of me.... 

Words can't describe how F#$ked off I am. 

[Leeroid]

How nice would it be to train full time and not have to work. One day...

[jimmybro1]

How nice would it be to train full time and not have to work. One day...

Definitely, would be wicked! 

 

[jimmybro1]

No real progress on the hip flexor injury. Weighed in this morning at 97kg and bodyfat estimation would be quite high (14-16%). Have decided to continue bulking until the end of this year then go into a short deficit to get back down to 12% after which will refocus on bulking again.

Strength gains are coming along well in the lifts I can preform so happy with progress, I don't feel that my back width has improved much but my thickness definitely has. 

[jimmybro1]

Chest & Triceps (low intensity/deload)

-Incline Dumbbell Press 26kgx14, 34kgx14, 36kgx12, 38kgx12x2

-Flat Dumbbell Press 34kgx16, 36kgx14, 38kgx12x2

-Pec Deck 63kgx12x4

-Close Grip Block Bench Press 60kgx20, 80kgx12x4, 100kgx6

-Tricep extensions 4 sets of 16

 

First time doing block press (30mm block). Felt good was easy to keep tight and could do a good pause on the chest each rep. Will add to my explosive/strenght work. 

On Saturday managed to pause press 100kgx5 for 5 sets easily and got 8 reps on last set after deadlifts so hopefully bench has gone up 10 or so kg goal 145kg pause press this year. 

[jimmybro1]

Shoulders

Tried some high volume training today. Glutes and hamstrings were still tight from SLDLs the pervious day so had a bit for cramping on the SOHP.

-SOHP 60kgx16x5

-Laterial Raises 16kgx20x2, 18kgx16x5, 14kgx25

-Reverse Pec Dec (Rear Delt Flies) 63kgx20x5

-Face Pulls 54kgx20x5

Workout took about 50 minutes finished with some abdominal work. Got a good pump in the shoulders everything felt nice and tight. Will see if I get DOMS tomorrow usually don't with shoulders. 

Being doing a lot of rolling on a tenis ball into the glutes and its begining not to hurt at all where as initially it hurt a lot. 

[Gym rat]

I have offten thought about that as well getting paid to train full time would be awesome

[jimmybro1]

Still having issues with my hip flexor going to the physio again tomorrow. This injury is really testing my patience *sad* 

05/08/2013 Back & Biceps

-BW Pull ups 10x5

-Bent Over Rows 100kgx16x4

-Machine Horizontial Rows 86kgx16, 96kgx14, 110kgx12x2

-Seated DB curls 18kgx12x5

-Rope Cable Curls 60kgx12x5

06/08/2013 Chest & Triceps

-Incline DB press (30*) 24kgx18, 34kgx16, 36kgx14, 38kgx12, 40kgx10

-Flat DB press 34kgx16, 38kgx14, 40kgx12x2

-Machine Flies 60kgx12x4

-CGB with 1' block 60kgx20, 80kgx14x3

-Tricep Extensions 74kgx16x4

07/08/2013 Hamstrings & Quads

-Barbell Squats 60kgx10x3

-Stiffleg Deadlift 60kgx20, 80kgx16, 100kgx12x4, 60kgx25

-Single Leg Extension 66kgx20, 74kgx20, 86kgx20, 96kgx20, 105kgx20, 66kgx20

-Lying Leg Curls 4 sets

Comments: Easing into squatting, I had no pain squatting this week was extremely cautious though. Hammstrings not absolutely murdered.

08/08/2013 Shoulders & Abs

-Standing Military Press 40kgx20, 60kgx12x5

-Laterial Raises 16kgx20, 18kgx12x5, 14kgx10, 10kgx10

-Face Pulls 5 sets

-Rear Delt Flies 70kgx16x5

Comments: The volume was intense delts were on fire, good pump and shoulders felt healthy band work must be doing wonders for them. 

09/08/2013 Rest

 

 

 

[jimmybro1]

Recovery

Hip flexor seems to be healing well now after getting frequent massages in the area, managed to squat 100kg in the weekend without to much hassle. Definitely feeling a lot weaker at the bottom of the squat though. I have had 6 weeks off squatting now though. 

Throughout the time I was unable to train quads I did a lot of work focusing on hamstrings which seems to have brought my deadlift up a lot. Managed to get 160kgx14 a few days ago. 

Training

Still doing the normal split of: Monday - Chest & Triceps, Tuesday - Back & Biceps, Wednesday - Quads & Hamstrings, Thursday - Shoulders & Abs, Saturday - Deadlifts & Bench. 

No really improvements in strenght on hypertropy days but on strenght days numbers are increasing steadily. 

Bench: 105kgx5x5 (Pause Press) 

Deadlift: 160kgx14 (Pause Pull)

Currently doing a 3x3 template on strenght day where the thrid set is 3+ for deadlifts. Next week will increase weight to 170kg once I get 5+ on the thrid set will increase the weight again. 

For bench doing a 5x5 template and increasing the weight by 2.5kg very 4 weeks. 

Its seems everyone one is starting their RnV transformation... gym was packed at 5am this morning had be shuffle through the gym as if it was a night club *diablo*

[jimmybro1]

Got the day off work today so took advantage of it and decided to have a longer training. Spoke to a PT at the gym who gave me some really good advice and exercises to assist with my rehab of my hip. The majority of the exercises focusing on my glute medius as I seem to have a stability issue when squatting now. So will be giving that ago with the other additional mobility work. 

Got squats tomorrow so will see how it goes. 

[Pseudonym]

Have you done that exercise where you lie on your side, knees bent, and rotate your top leg up? Add resistance using bands or a dumbbell on the top knee.

That is a good one for glute med and hip flexors, I think. Let me know if you don't know the exercise I'm tlaking about, and I'll try to dig up a reference.

[jimmybro1]

Have you done that exercise where you lie on your side, knees bent, and rotate your top leg up? Add resistance using bands or a dumbbell on the top knee.

That is a good one for glute med and hip flexors, I think. Let me know if you don't know the exercise I'm tlaking about, and I'll try to dig up a reference.

I think I know what your talking about. 

Thats the exercise the PT got me doing. You lie on your side with your back, arse and feet against the wall with your knees bent at a 45 degree angle to the wall and open your hips up. Works really good on the glute med. 

Another one he showed me he called the "Clam Walk" you use a band and loop it under your feet and pull for resistance and walk like a crab. It's hard to explain in text.. 

Did squats today and managed to do 110kgx5x5 without any issues next week will go up to 120kgx5x5. 

 

[Pseudonym]

That's the one. And you've just reminded me - my physio called it Clam Raises (or something to do with clams). I never did it against the wall, but that sounds like a smart idea.