Bulking - Week #10
NOTICE: This is article #10 of this series. Click HERE for the front page.
Well I woke up this morning and had no pain in my shoulder. Moved it around, testing it a little, and it felt good.
Supplements
I added 4 grams of MSM to the line up. Something else to help with the joints. I take 1 gram at the same time I take the Proflex.
Monday, November 11th - Legs
Squats 295 X 8, 6, 4
Stiff Leg Deadlift 275 X 5, 4
Lying Leg Curl 170 X 8, 4 160 X 4
Leg Press 280 X 8, 6
Leg Extension 185 X 8, 7, 6
Standing Calf raises 200 X 20, 12
Seated Calf raise 135 X 12, 10
Leg Press Raise 270 X 12
Squats are moving on up. That's the way it should be. Again, calves just didn't have that flow, so I will move them to another day next week.
People have E-mailed me asking, "Derek, your legs are so huge, yet you can't use a lot of weight for leg press. Why is that?" My answer is, because I don't do the pansy style leg press like most people do. I take the slide as far down as it goes. I could care less about weight. I saw a guy the other day with 1080 on the leg press. He must be strong right... Too bad he had tiny legs and a range of motion of about an inch. It's not the weight you lift, but
how you lift it.
Tuesday, November 12th - Arms
Barbell Curl * Lying Tricep Extension 125 X 6, 6 * 125 X 6, 6
Ez bar Curl * Lying Tricep Extension 125 X 6 * 125 X 3
Reverse Curl * Reverse Pressdown 65 X 10, 85 X 4 * 140 X 8, 4
Double Hammer Curl * Rope Pressdown 50 X 6, 4 * 100 X 8, 4
This day felt so much better than last week's arm day.
Cardio
16 minutes on Bike. 3.5 miles
Wednesday, November 13th - Shoulders
Military Press 145 X 6, 4
DB Press 60 X 6, 4, 4
Side Lateral 30 X 8, 6
Bent Over Cable Lateral 40 X 8, 4
Shrug 225 X 15, 12, 10, 10
Another decent shoulder day. Shrugs are feeling better.
Thursday, November 14th - Back
Wide grip Pull up X 12, 6, 4
Deadlift 325 X 4, 4, 4
Bent Over Row 205 X 6, 6, 5
T-Bar Row 145 X 6, 6, 5
The reps for bent over row and t-bar row were very smooth. I decided to keep the weight the same as week because I was not satisfied with the way the reps felt at
that weight..
Cardio
16 minutes of bike. Distance: 3.61
Friday, November 15th - Chest
Shoulder felt fine going in today...
Decline Press 235 X 7
As soon as I finished this set my shoulder started hurting. I don't know what is wrong with it. I did a couple sets on a machine, them stormed out of the gym.
Saturday, November 16th
I'm icing my shoulder as we speak...
Weekly Reflections
I'm so pissed! Chest day is the one day I cannot afford to miss...
Measurements
| Muscle (unflexed) | Initial | Week 10 |
| Weight |
194 |
205 |
| Waist |
33 |
34 |
| Chest |
43 7/8 |
46 1/2 |
| Lats |
45 7/8 |
47 1/2 |
| Shoulders |
49 |
51 |
| Biceps |
14 3/8 |
15 3/8 |
| Biceps (flexed) |
16 |
16 3/4 |
| Thighs |
24 1/2 |
25 1/2 |
| Forearm |
13 |
13 1/2 |
| Calves |
16 3/4 |
17 1/4 |
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