Bulking - Week #16
NOTICE: This is article #16 of this series. Click HERE for the front page.
Diet and Supplements
My diet and supplement schedule has been updated! To view it, click the link below:
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Monday, December 30th
Abs/Chest
Leg Lift 10 lbs X 10, 10 - View Exercise
Weighted crunch 25 X 10, 6 - View Exercise
Cable Crunch 170 X 12 - View Exercise
Bench Press 225 X 6, 4, 4 - View Exercise
Incline DB Press 70 X 6, 4, 4 - View Exercise
Weighted Dips 20 X 6 ,4, 4 - View Exercise
I am doing consistent ab exercises now. Before, I would do a couple here, a couple there, but now it is serious.
This is my first time doing flat bench in a while. I never really liked it, but decided to give it a go. It felt really good. I really feel like it hit my chest hard. Before today,
I never really felt it in my chest when I benched.
Weighted dips are awesome! It kills your chest. Definitely my new favorite chest exercise. As you can see I dropped the cable flies. I do not feel they really did
much in regards to gaining size. I am now concentrating only on compound exercises.
Tuesday, December 31st
Biceps/Triceps/Calves
Barbell Curl 125 X 6, 6 - View Exercise
Skull Crusher 125 X 6, 6 - View Exercise
Ez Bar Curl - 125 X 6, 4
Pressdown - 150 X 6, 4 View Exercise
Standing Calf Raise 380 X 8, 6 - View Exercise
Seated Calf Raise 190 X 8, 6 - View Exercise
Leg Press Calf 360 X 8, 8
Because I am coming off of a forearm injury, I decided to start back into training slowly. No major pain or anything, so hopefully I can get back to training at full
intensity. I alternate between bicep and tricep exercises. For example, I do a set of barbell curls, rest one minute, then do a set of skull crushers.
Cardio
Running on Treadmill for 16 minutes.
Distance covered 1.45 miles.
Wednesday, January 1st
Legs
Squats 315 X 6, 4, 4 - View Exercise
Stiff Leg Deadlift 225 X 8, 6, 6 - View Exercise
Leg Press 320 X 6, 4, 4 - View Exercise
Hard and heavy, that's the only way. As I said, only compound movements. I am very pleased with this leg day setup.
Thursday, January 2nd
Abs/Delts/Traps
Leg Lift 10 lbs. X 12, 20 lbs. X 6 - View Exercise
Weighted crunch 25 X 12, 8 - View Exercise
Cable Crunch 170 X 15 - View Exercise
DB Shoulder Press 75 X 6, 4, 4 - View Exercise
Side Lateral 35 X 8, 6 - View Exercise (Two Arms Shown)
Bent Over Lateral 20 X 8, 6 - View Exercise
Shrugs 225 X 20, 20 - View Exercise
Decent shoulder day. Going heavy on shrugs put strain on my forearm. I do not want to aggravate this injury, so I decided to go light.
Cardio
16 minutes running on treadmill
Distance covered 1.46
YES! I beat my last time! Not by much, but I still did. My goal is to increase my distance covered each session.
Friday, January 3rd
Weighted Pull Up 25 X 7, 4, 4 - View Exercise
Bent Over Row 225 X 6, 4, 4 - View Exercise
T-Bar Row 180 X 6, 4, 4 - View Exercise
Forearm DB Curl 60 X 10, 70 X 10 - View Exercise
Forearm BB Curl 135 X 8, 6 - View Exercise
I decided to incorporate some direct forearm work. Man I loved it! Great pump. Weighted Pull ups felt great as well. I feel this much more in my lats than weightless pull ups.
Weekly Reflection
What a week! Now that I'm back into the routine, it's time to kick some butt. I enjoy doing the cardio, except running puts a lot of pressure on your knees, so I
won't be running before leg day. I will takes pics next week to gauge my progress. That's it for this week. See you next week!
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