I'm bulking br0

[trainlikeafreak]

Just trained legs. My right knee has felt and did feel a bit off so I focussed on hamstrings today.

Lying leg curls

4 sets of 12-15

Romanian bb deadlifts loaded with small palates for a better ROM

60k x12 x2 sets

80k x10 x2 sets

Wide stance legs press only going through the bottom half of the rep

4 pps x 30-40 reps x4 sets

Romanian DB deadlifts bottom half of the rep

3 sets of 15

Bulgarian split squats

3 sets of 12

Seated calf raises

4-5 sets 12 reps

Wasn't the most intense of workouts as you can see and the weights weren't heavy but plenty of concentrating and a bit of volume.

[Realtalk]

Getting big jearl.

[Pseudonym]

Ps... Why do my pics always upload sideways lol

Not sure, tbh. I thought maybe there was some metadata in the image that tells it which way up to display (that's quite a common technique, but not every system recognises the meta tags, and it's possible the forum software doesn't). But when I saved it onto my computer, it opened sideways there too.

 

Anyway, we're upgrading the forum software soon, and I've just tested it with sideways pics from my phone... It seems to work perfectly (and the process is beautifully simple too!)

[trainlikeafreak]

Back.

Straight arm pull downs

6 sets 12 reps

Db row

I did these today really exaggerating the stretch at the bottom, coming across my body and moving the weight forward on the way down, then dragging it up with my elbow. Can't go too heavy because of my delt but I can go heavy enough and lighter weight isn't nec a bad thing because I get great tension on every set.

20k x10

30k x10

40k x10 2 sets

Rack pulls from the knee with a dead pause

I didn't just move weight on these I really squeezed my shoulder blades and lats together at the top of the movement. It felt great and I never get a squeeze like this down deadlifts from the ground.

1pps x10

2 ppsx 10

3 ppsx 10

4 pps x8

5pps x6

Lat pull down

4 sets of 15, 12, 6, 10 reps

Standing calf raises

4 sets of 10 reps

20 mins on the bike.

Done

[trainlikeafreak]

Not sure, tbh. I thought maybe there was some metadata in the image that tells it which way up to display (that's quite a common technique, but not every system recognises the meta tags, and it's possible the forum software doesn't). But when I saved it onto my computer, it opened sideways there too.

 

Anyway, we're upgrading the forum software soon, and I've just tested it with sideways pics from my phone... It seems to work perfectly (and the process is beautifully simple too!)

Getting big jearl.

Thanks guys

[Gym rat]

SIck hamstrings

[trainlikeafreak]

Thanks big gym rat

Arms

Started with bench and cross overs like last week

60kx 12x3

Then 3 sets of 15 on the cables

Still favouring right side and doesn't feel 100%. Not happy

Straight bar push downs

Rope push downs

V bar push downs

3 sets each for 10ish reps. Couple drops thrown in as well. Just chasing a pump which I got.

Overhead db ext

30k x12x3 sets contracting hard at the top which I don't normally do on these. Felt good.

Alternating db curl x3 sets of 12 reps

Db hammer curl x2 sets of 15 reps

30 min on bike

Had a home made burger pre workout and I wasn't sure about it because I thought it could make me feel sick and drowsy etc but it did the opposite and gave me an awesome pump. 2 meat patties, 1 egg, lettuce, cheese, Mayo, on some white bun with extra grains or something fancy lol. Tasted yum anyway. Thanks mum!

[trainlikeafreak]

Back

Lat pull down

Sets of 10,10,10,8,12

Db row with a twist/stretch at the bottom

10,10,10,8

Bb row underhand grip for a change

12-15 x4 sets

Rope pull downs

4 sets of 15

Prone row

3x15

Standing calf raises

4 sets of 10

Good workout and good pump. Started work early this morning so was pretty tired but got t done. Still 120k and getting leaner

[trainlikeafreak]

Just trained legs. I did a total of 4 working sets for quads so I will post those.

Squats - my knee that I had issues with a year or so ago has been feeling a bit off and was while I was warming up so I didn't go crzy with these.

180kgx6

Bulgarian split squats

45k x15 per legs

Leg press - feet super narrow and slow eccentric

8ppsx20

8pps x10 ds 7ppsx10 ds 6ppsx10

The 6 pps wasn't slow they were on fire so i just got the reps in.

Db Romanian deads

20kx10

25kx10

30kx10

40kx10

Finished.

[trainlikeafreak]

Ok back again today

Started with flat db press, flat db flys and cable cross overs to put some blood through my chest but my delts still sore so I am seeing someone new this week to see wtf is going on with it. Got a pump anyway.

Straight atm pull downs

3 sets of 15-20

Underhand bb rows

80k x12-15

100k x10

80k x12-15

I am loving these. The movement feels so deliberate and I am hitting my back in a place I never do using the overhand grip. I start at a 90 degree angle and as I come up i arch slightly really dragging the elbows back.

Lat pull down

3 sets 10-12

Rack pulls

Worked up 1pps at a time for 10 reps really squeezing at the top and using a dead pause. I don't k ow why but the squeeze I feel in my lats I can only get through rack pulls so I will be doing these for the next wee while rather than standard deadlifts. I got upto 4pps for a solid 10 and that was enough.

Finished with 25 min on the bike. I have cleaned up my food mon-fri. Basically eye balling everything. I think I've done this long enough now to know how much food my body needs without weighing everything that goes in. If I was prepping I would be weighing food to the gram but I'm not prepping so this will suffice.

Good workout and I have arms tomorrow night

[trainlikeafreak]

Arms today and I did things a bit different because I'm getting bored. For each exercise I did 5 reps with a really hard, exaggerated squeeze followed by 6-15 3/4 reps Jason Huh style. The pump was awesome

Triceps first I did..

Rope push downs - 4 sets

Straight bar push downs - 4 sets

Single arm overhead db ext - 3 sets

Slight incline db skull crushers - 3 sets

Biceps...

Straight bar curls - 4 sets

Hammer curls - 4 sets

Straight bar cable curls - 3 sets

30 min on bike

Gonna try do some delts tomorrow and will

Hit some calves too instead of having my usual ready day. FINGERS CROSSED

[_jco]

120kgs?? What height? Mirin bro.

[Realtalk]

Good workouts bro!

[Gym rat]

Nice training bro

[trainlikeafreak]

120kgs?? What height? Mirin bro.

Good workouts bro!

Nice training bro

Umm im tall about 6 2 I think.

Thanks boys

Delts today it went ok not much pain however I went easy and my bad delt got tired real fast when pressing

Db press

20kx 15x4

Did numerous warm up sets for 20 reps and this pumped them

Up nicely

Fb lat raises

8kx12 x3

Rear delt rows

10k, 12k, 15k, 17k x10-15

Rev db fly

10kx10-12 x2

Standing calf raises

4 sets of 12

Seated calf raises

3 sets of 10

[trainlikeafreak]

Trainings been ok same old. Have a few vids to upload so I will get around to putting them on YouTube so I can link it here.

Found a few old pics on my laptop from my first ever prep in 2011 so I did some comparisons lol