mike's 10week strength/bulk

[mike27]

running 5x5

mon-upper

tues-lower

wed-off

thurs-upper

fri-lower

sat-off

sun-off

diet as follows:

upon waking: 8am ish

30g whey,

1t glutamine,

carb powder

flax oil 1T

water 500ml

9am

eggsx3 (poached or scrambled)

wholemeal breadx2 slices (toast)

milk 350ml

oats 1c,walnutsx4,PB 1T,banana x1,frozen berries 1/4c

mulit vit x1

10am

pre workout

jacked,water

10:20am start workout water,3 bcaa caps

11:30am pwo

creatine

whey 40g

carb powder: dextrose,maltodextrin,glucose 50g

water 500ml

12 lunch

brown rice,quinoa,sweet pot,potato

vege mix or salad

chicken breast 300g (or fish,steak)

milk 400ml

olive oil 1T

vit c x1

multi-vit x1

3pm

almonds,walnuts,pumpkin seeds

3 boiled eggs,omlete

apple

2x slices bread with pb

6pm dinner (limited carbs)

steak or fish,brown rice,cous cous,quinoa

salad with avovado and evo oil

milk

flax oil 1T

8:30pm (no carbs)

yoghurt/protein powder/eggs/cottage cheese/ protein bar

almonds

10pm: pre bed (no carbs)

caesin 30g

milk 450ml

glutamine 1t

3-4am (night time toilet mission)

caesin 30g

milk or water 400ml

glutamine 1t

plus or minus a few things until i have it sorted.

ive added 2ltrs green tea each day too. made with tea bags and boiling water then left to cool.

training starts tommorow

[mike27]

back into it

gym is a 10min bike there from home

lat pull down close grip

1x8

1x6

1x5

1x5

1x5

flat bench press

1x8 bar only

10 push ups

1x6 @ 30kg

1x5 @60kg

1x5 @60kg

1x5 @50kg

shoulder press machine

1x8 no weight

1x6 10kg each side

1x5 20kg each side

1x5 30kg each side

1x5 22.5 kg each side

preacher curl

1x8 @20kg

1x5 @ 30kg

1x5 @30kg

1x3 @ 30kg

1x5 @ 22.5kg

dips

body weight 2x10

body weight +10kg 2x6

body weight +15kg 3x5

seated row close grip

1x8

1x6

1x5

1x5

1x5

bike home 10mins

Jack3ed seems to work very well! speedy tho! and a bit rough post work-out!! had 1.5 sccops 1st time. ill cut that back to 1 scoop next time and record all weights

workout time was too long also with 2-3mins rest between sets! so may reduce that to 2mins and keep an eye on it.

also need to go heavier on it all. 2 warm up sets, then go heavy!

lower body tommorow

[mike27]

10min bike to gym

back squats

40kg x8

60kg x6

90kgx5

100kgx5

105kgx5

105kg x3

leg press (feet high and wide)

60kgx8

80kgx6

140kgx5

150kgx5

150kgx3

140kgx5

ham curl

5sets ramping weight

leg extension

4 sets ramping

standing calf raises

5 sets ramping, last set 8@ 125kg

10min bike home

[mike27]

10min bike to gym

DB flat bench

17.5kg x8

22.5kg x6

25kg x5

25kgx5

25kg x4

incline cable flys

1x6 8kg each side

3x5 12.5kg each side

wide grip chin ups

x10

x6

x5

x5

x5

rev DB flys

5kg x5

6kg x5

7kg x5

8kg x5

8kg x5

DB shoulder press

17.5kg x5

20kg x5

22.5kg x5

25kg x5

25kg x4

side raises

6kg x5

7kg x5

8kg x5

9kh x5

tricep pull down

4x5 ramping weight

close grip pull ups

4x5 ss with 10kg DB's bi-cep curls 6 each bi

10 min bike home

[mike27]

10min bike to gym

front squat

bar only x8

40kg x6

60kgx5

80kgx5

70kg x5

walking lunges

x10 with 27.5kg DB's

x10 with 30kg DB's

5 each leg with 30kg DB's

5 each leg with 30kg DB's

leg extension

5 sets of 5 reps, top set 92.5kg

ham curls

1x5 @ 42.5kg

1x5 @ 48.5 kg

1x5 @ 52.5kg

calf rasies in leg press machine

5 sets of 5, top set 170kg

10min bike home

current weight is 77.5kg

[mike27]

10min bike to gym

got to rember a dam pen!! fark....!

anyways

flat bench 5x5

close lat pull down 5x5

DB shoulder press 4x5

DB incline curl 3x5

DB standing curl 3x5

dips 5x5 last set with 25kg plate happy with that

shrugs 3x10

bent over alternate arm row 5x5 last set 35kg DB's

seated close grip row 5x5

ramping all weights

first 2 sets warm up, then ramp until i can just do the 5th rep on 5th set

10min bike home

[mike27]

10min bike to gym

back squats

10@40kg

8@60kg

5@90kg

5@100kg

3@110kg

2@120kg

wide feet leg press (incline seated)

8@100kg

5@150kg

1@190kg fail should of gone 165 or so

elevated heel DB squat

6@ 22.5kg DB's

5@ 25kg DB's

5 @ 27.5kg

5 @ 30kg DB's

ham curl

8@ 36kg

5@ 42kg

5@ 48kg

leg extension (feet turned in)

6 @60kg

5@75kg

5@95kg

5@100kg

standing calf raise

8@77kg

6@97kg

15@124kg

10min bike home slowly lol

[mike27]

10min bike to gym

1000m row @ level 6 = 3:45mins

10min walk on treadie @ 6.2kmphr

10min cross trainer level 14 (not using hands) 132 rpm

10min bike home

[mike27]

10min bike to gym

10 push ups

DB flat bench

17.5kg x8

20kg x5

22.5kg x5

25kg x5

27.5kg x5

DB incline flys

6kg DB's x5

8kg x5

10kg x5

chin ups

5x body weight (wide grip)

5 med grip +10kg

4 med grip + 15kg

5 med grip +10kg

6 wide grip BW

close grip lat pull down

5 @ 66 pounds

4 @ 84 pounds

5 @ 78 pounds

DB rev fly

5 @ 5kg DB's

5 @ 7kg

5 @ 8kg

5 @ 9kg

BB upright row

8 @ 20kg

5 @ 30kg

5 @ 40kg

5 @ 45kg (form not flash tho)

10 @ 30kg

side lat raises

6 @ 4kg DB's

6 @ 6kg

6 @ 7kg

6 @ 8kg

close grip bench

6 @ 30kg

6 @ 40kg

6 @ 50kg

5 @ 60kg

wide grip BB bi-curl

6 @ 20kg

6 @ 30kg

4 @ 35kg

close hand pull up (super set with DB bi-curls)

4 and 10each side with 7kg DB's

4 and 10

6 and 15 each side with 8kg DB's

10min slow bike home

[morattigirl]

Good sesh there Mike :nod: nice pumped arms? :grin:

[mike27]

yeah swollen up!

workout is too long i feel! nearly 90mins

extended out with 2-3mins rest between sets

[mike27]

10min bike to gym

front squats

warm up oly bar only x8

5@40kg

5@60kg

5@70kg

2@80

shoulders a bit sore from yesterday so left it at that

walking DB lunges

5@ 25kg (thats 5 steps each leg)

5@27.5kg

5@30kg

5@32.5kg

elevated heel DB squat

5@20kg

5@22.5kg

5@25kg

5@27.5kg

5@30kg

leg extension (feet turned out)

5@48kg

5@54kg

5@72kg

5@84kg

7@ 96kg

hammy body weight curls

only x4 slowly leaning forward until i could not hold from dropping

rest

another x4

better do some more of these and stretch out my hams

seated calf raise

10@100kg

10@120kg

10@130kg

10min bike home

currently sitting on 79.5kg

goal = 90kg @10% BF

[mike27]

some pics today at 80kg

[mike27]

40min bike to vist someone

then 3hrs later 40min bike home

[morattigirl]

40min bike to vist someone

then 3hrs later 40min bike home

:pfft: Good cardio sesh there Mike :shifty: :pfft:

[mike27]

upper today

10min bike to gym

10 push ups

flat bench

20kg bar only x8

5@40kg

5@50kg

5@60kg

4@70kg

2@75kg

decline bench

5@40kg

5@60kg

5@70kg

WG Lat pull down

5@48 lb's

5@66

5@78

5@84

5@96lb's

DB shoulder press (seated)

6@ 15kg DB's

5@ 17,5kg

5@20kg

4@20kg

8 @15kg

dips + weight

8 @ body weight

5 @ bw + 15kg plate

5@ bw + 20kg

5 @ bw + 25kg

close grip pulls ups super set with standing DB curls

8kg DB's 6x PU's and 15 each side

9kg DB's 7x PU's and 10 each side

10kg DB's 6x PU's and 9 each side

CG seated row

5@48 lb's

5@60lb's

5@72lb's

5@78lb's

alternate arm DB row

5@20kg DB's

5@25kg

5@30kg

5@35kg

5@40kg DB's

10min bike home

[mike27]

lower today

10min bike to jim

back squats

bar only x10

5@50kg

5@80kg

5@100kg

5@120kg

5@130kg

WF leg press

5@100kg

5@130kg

5@150kg

5@170kg

3@180kg

ham curls (lying)

5@42kg

5@48kg

5@54kg

4@48kg

1@42kg

leg ext (feet turned out)

5@67.5kg

5@82.5kg

5@90kg

5@100kg

5@107.5kg

standing calf raise

10@72kg

10@104kg

10@124kg max weights on machine! gay

10min bike home

[mike27]

upper today

10min bike to gym

body weight = 80.5kg

10 push ups

DB incline

5@15kg

5@17.5kg

5@20kg

decline flat bench

5@40kg

5@60kg

3@70kg

5@60kg

DB flat bench

5@20kg

5@20kg

5@22.5kg

5@25kg

5@25kg

weighted med grip chin up

6x body weight

5@BW+10kg

5@bw +10kg

5@bw+5kg

5@bw+7.5kg

5@bw+5kg

close grip lat pull down

5@48kg

5@66kg

5@78kg

5@84kg

5@78kg

DB reverse fly

5@7kg

5@8kg

10@5kg

WG BB curl standing

10@10kg+bar

8@20kg+bar

4@25kg+bar

CG flat bench

5@20kg bar only

5@30kg

5@40kg

5@50kg

5@60kg

10min bike home

[mike27]

lower

10min bike to gym

front squats

10x bar only

5@40kg

5@60kg

5@70kg

5@80kg yay only 2 reps last time

2@kg

2@80kg

Walking DB lunges (5steps each leg)

5@ 27.5kg

5@30kg

5@32.5kg

5@35kg

4@35kg

elevated heel DB squat

10@20kg DB's

5@22.5kg

8@20kg

Body weight ham strech

1x5

1x5

1x5

lex extension

5@54kg

5@60kg

5@78kg

5@84kg

5@90kg

leg press machine calf raise

10@90kg

10@130kg

10@140kg

seated BB wrist curl

1x15 bar +10kg

seated rev BB wrist curl

1x10 bar +10kg

10min bike home

rest days now sat,sun off sailing to lake brunner. maybe stop by greymouth to offer support

[mike27]

10min bike to gym

flat bench

10 push ups

6 bar only

5@40kg

5@50kg

5@60kg

5@70kg

5@60kg

decline bench

5@40kg

5@60kg

5@60kg

5@70kg

5@75kg

WG lat pull-down

5@48lbs

5@60

5@66

5@72

5@78

DB shoulder press

5@12.5kg

5@15kg

5@17.5kg

5@20kg

seated close grip row

5@48

5@60

5@72

5@78

weighted dips

body weight only x6

5@ bw+10kg

5@ bw+15kg

5@bw +20kg

5@bw+25kg

7@bw only

close grip pull-ups super set with standing DB curls 8kg

8xpull ups + 10each side curls

3 times through

10min bike home

[mike27]

10 min bike to gym

1000m row level 7

cross trainer no hands 10mins level 12

treadmill 8%incline 6.0km phr for 10mins then 5mins @ 0%incline

spin bike 8mins level 6

10min bike home

[Creatine]

You get through quite abit of volume in your workouts

How do you find it recovery wise? are you still sore for your second workout of the week? e.g. upper body still sore on thursday.

[mike27]

no not sore on thurs from mon's upper.

im having this week off from lower body. as my right knee is a little sore from somthing i did on the leg press doing calf raises last friday.

seems to be working all ok, strength increasing. workouts are long tho on the upper body. 1.5hrs. thats cuz of all the 2-3mins rest between sets. i could cut out some exercices. like the ioslations etc.

just stick with the compounds.

however.... i am resting heaps as im not working. i have arvo naps most days for 1hour and go to bed at 9pm and sleep till 7am ish

[Grover]

cut down on rest time between sets to 60-90 secs

[Creatine]

Personally i try to take as much( or little depending how you look at it) as necessary to get the most out of the upcoming lift. This means sometimes as little as 30 secs or so for the first few ramping sets, or if im with a partner ( which is nearly all the time) a you-go-i-go sort of ryhthum, then take a lil extra to gather yourself for the final few worksets.