Bulking - Week #3
NOTICE: This is article #3 of this series. Click HERE for the front page.
Here is week three!
Diet
I am adding 1/4 cup of oatmeal and 1 TBSP and flax seed to my Ny-Tro Pro 40 meal replacement shake. Other than that, it's the same.
Supplements
Same
Monday, September 16th
Workout
Incline Press (3 X 4-6) 195 X 5, 4, 2
Incline DB press (2 X 4-6) 60 X 6, 6, 5
Machine Press (2 X 4-6) 130 X 8, 8
Flat cable Flies (2 X 8-10) 40 X 8, 6, 6
Dips (3 X Failure) 7, 50 X 12 100 X 12
Leg Raises (3 X Failure)
Ab Machine (3 X 12-15)
Tuesday, September 17th
Chin Ups (3 X Failure) 11, 6, 4
Bent Over Row (2 X 4-6) 165 X 6, 4
T-Bar Row (2 X 4-6) 110 X 6, 4
Pull Down (2 X 4-6) 120 X 9, 5
Deadlift (3 X 4-6) 325 X 4.5, 2, 4
Lower back (2 X 10-12) 110 X 15, 12
I have never had such high quality back days! Everything flows well. Bent
over row and T-bar row are definitely my favorite back exercises.
Wednesday, September 18th
DB Press (3 X 4-6) 60 X 6, 4, 4
Bent Over Cable Lateral (3 X 8-10) 40 X 8, 4 30 X 8
Side Lateral (3 X 4-6) 30 X 7, 25 X 5, 20 X 8
Upright Row (3 X 4-6) 100 X 8, 5
DB Shrugs (4 X 4-6) 75 X 6, 6 50 X 12 100 X 4
I am going to start with 25 lbs. on side laterals next week because the
weight felt the best. DBpress felt awesome. I got a great range of motion
today. My strength is going up rather quickly on
the DB press. Looks like I'll be using the 70's next week.
Thursday, September 19th
Barbell Curl * Skull Crusher (4 X 4-6) 115 X 6, 4, (EZ BAR) 6, 4/115 X
7,5,4,4
Reverse Curl * Reverse Press Down (4 X 4-6) 65 X 6, 6, 6, 6/ 140 X 6, 4 120
X 8, 6
Tricep Machine Dip 200 X 12, 8
Grip work
This setup has been working great! Before, when I would super-set biceps
with triceps, I wouldalternate starting with bis then tris. When doing this,
I noticed that I always had I better all aroundworkout when I start with
bis. So I start each arm day with bis instead of alternating. This setuphas
been flawless these last 3 weeks. Strength is going up. Reps are increasing.
Can't complain.
Friday, September 20th
Squats (2 X 4-6) 245 X 10, 5
Stiff Leg Deadlift (3 X 4-6) 165 X 15, 185 X 8 ,6
Leg Curl (3 X 4-6) 160 X 10, 140 X 6, 100 X 6
Leg Press (3 X 4-6) 180 X 8, 5
Leg extensions (3 X 4-6) 125 X 10, 8, 6
Standing calf (1 X 20, 1 X 6-8) 200 X 25, 300 X 12, 400 X 4
Seated Calf (1 X 20, 1 X 6-8) 90 X 25, 135 X 12, 180 X 8
My lower back was killing me today. That was one of the reasons why my last
leg workout sucks.Therefore, I will be moving deadlifts and lower back work
to leg back and calves to back day.This will allow me to concentrate more on
my legs and still get the benefit of lower back work.
My calves were on fire today! The 200 X 25 was killer.
Weekly Reflections
Hectic weekend. Forgot to take measurements, but I did get pics. From the
pics, I notice the biggest change in my back. I look undefined because I
haven't shaved in a while and I'm one pale
mofo. But summer is over, so I guess I'll just be hairy and pale for a
while.
My strength has never gone up so quickly before. Every week, I'm adding
weight and/or reps. I guess eating every 2-3 hours and getting enough rest
along with a well planned out routine pays off. I've also noticed that I'm
not sore the next day. It might be a tiny bit sore, but not much. This is no
doubt due to my pre and post workout nutrition. I also believe the liver
tabs are playing a big part in this.
Setting Goals
I made a couple of new goals this week:
Goal #1 - DB shoulder press the 100 lb dumbbells for 4-6 reps. I did used the
60's this week. I
have 6 more weeks of using this routine. If I keep increasing at the rate I
am now, I believe I will
be able to get the 100 lb dumbbells.
Goal #2 - This is more of a long term goal. To be able to barbell curl 200
lbs.
MORE PICS FROM THE END OF THIS WEEK:
