Bulking - Week #2
NOTICE: This is article #2 of this series. Click HERE for the front page.
I learned a lot during my first week at the gym. What exercises I like. What
weights I can use for what reps. And just getting used to the new
surrounding. With that being said, here is my routine. I am going heavy, 4-6
reps, on most exercises. I also switched leg day to Friday, so I wouldn't
have to walk on sore legs all week.
Diet
My diet is exactly the same as it was last week.
Supplements
Exactly the same as last week.
Monday, September 9th
Workout
Incline Press (3 X 4-6) 225 X 3, 195 X 6,4
Incline DB press (2 X 4-6) 50 X 7, 5
Flat cable Flies (2 X 8-10) 60 X 6, 40 X 8, 6
Machine Bench (2 X 8-10) 90 X 8, 8
Dips (3 X Failure) 6, 50 X 10, 100 X 12***
Leg Raises (3 X Failure)
Ab Machine (3 X 12-15)
Stated a little too heavy on the incline press. Last rep or 2 were forced
reps.
DB press felt good
Need to lower weight on flies to increase reps
Machine press felt good. Going to move this before flies
I do dips on an assist machine because that is the only place to do them. I
started off with my
body weight, then added 50 lbs counter, then for the next set 100 lb
counter. I would rather do
dips between 2 chairs, bu this will have to do.
Tuesday, September 10th
Chin Ups (3 X Failure) 12, 6, 2
Bent Over Row (2 X 4-6) 145 X 8, 6
T-Bar Row (2 X 4-6) 100 X 6, 5
Pull Down (2 X 4-6) 120 X 6, 4
Deadlift (3 X 4-6) 325 X 4, 4, 4
Lower back (2 X 10-12) 100 X 15, 10
Awesome back day! Every movement was very controlled, fluent, and intense.
T-bar rows
continue to feel better and better.
Wednesday, September 11th
DB Press (3 X 4-6) 50 X 7, 4, 4
Bent Over Cable Lateral (3 X 8-10) 40 X 8, 6, 4
Side Lateral (3 X 4-6) 30 X 6, 6, 6
Upright Row (2 X 4-6) 115 X 9, 7
Shrugs (4 X 4-6) 155 X 6, 4, 4, 4
DB press felt great.
I threw the 45's on the bar for the upright rows, but I couldn't get as good
as range of motion as I
could if used smaller plates (but the same weight).
Thursday, September 12th
Barbell Curl * Skull Crusher (4 X 4-6) 105 X 5, 4, 5, 4/105 X 7, 6, 4, 5
Reverse Curl * Reverse Press Down (4 X 4-6) 55 X 6, 6, 6, 6/180 X 12, 120 X
6, 8, 8
Tricep Dip Pressdown 200 X 10, 10
Grip Work
For barbell curl, the first two sets are done with a straight bar, then the
last two sets ar edone with
an ez curl bar.
I found my favorite tricep exercise. There is a machine that simulates a dip
except only your arms
move, so you totally kill your triceps. I decided to keep it basic. These
exercises feel the best, so
I'll stick to them. After today, I know I made a good decision.
Friday, September 13th
Squats (3 X 4-6) 225 X 10, 5, 4
Leg Press (3 X 4-6) 270 X 4, 4, 2
Stiff Leg Deadlift (3 X 4-6) skipped
Leg extensions (3 X 4-6) skipped
Leg Curl (3 X 4-6) 160 X 12, 6, 4 140 X 4 100 X 8
Standing calf (1 X 20, 1 X 6-8) 200 X 20, 300 X 12, 400 X 8
Seated Calf (1 X 20, 1 X 6-8) 90 X 20, 135 X 13, 180 X 8
Leg Press Calf (1 X 20, 1 X 6-8) 90 X 20, 20
I wasn't feeling it today. After my first set on leg press, I was like,
whatever. Tried leg extensions,
but they didn't feel right. So Just did some leg curls, worked on my calves,
and called it a day.
Weekly Reflections
Everything went great except for leg day. Diet was solid. I only gained 0.5
pounds this week, but
some of my measurements went up, so I am gaining. I will be increasing my
calories a little bit
next week. I also need to start eating my broccoli again. I notice a visual
change in my lat width
and inner quad. Here are my new measurements. Some went up, some went down.
Measurement from Sunday, September 15th
All measurements are taken UNFLEXED.
| Muscle | Week 1 | Week 2 | Week 3 |
| Weight |
194 |
195.5 |
196 |
| Waist |
33 |
33 |
33 |
| Chest |
43 7/8 |
45 |
45 1/4 |
| Shoulders |
49 |
49 3/4 |
49 |
| Lats |
45 7/8 |
48 1/4 |
47 1/2 |
| Neck |
17 |
17 |
17 |
| Biceps (unflexed) |
14 3/8 |
14 9/16 |
14 3/4 |
| Biceps (flexed) |
16 |
16 1/8 |
16 1/4 |
| Calves |
16 3/4 |
17 17 |
1/4 |
| Thighs |
24 1/2 |
24 1/2 |
25 1/4 |
Nothing much to report this week. There will be a few changes that I will
talk about next week.
P.S. I will have pictures next week. My camera got misplaced, but I have it
now.
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