TeenBodybuilding.com - Derek Charlebois - Bulking

Printable page

Did you know?
Although your bones are hard, inside they are, in fact, light and spongy. They are about three-fourths water.

Well, my whole family was sick over the weekend. So guess what, I got sick. Did that stop me from lifting... lol, what kind of question is that? Nothing can stop me. I don't need to make excuses.

By: Derek Charlebois

Bulking - Week #4

NOTICE: This is article #4 of this series. Click HERE for the front page.

Well, my whole family was sick over the weekend. So guess what, I got sick. Did that stop me from lifting... lol, what kind of question is that? Nothing can stop me. I don't need to make excuses.

"Excuses are for those who don't have the strength to overcome obstacles." ~ Derek Charlebois

I won't lie to you though, I ate sugary cereal at breakfast. That's right, Lucky Charms, Cinnamon Toast Crunch, and other junk. I still had my cottage cheese and flax seed oil. I just needed something to give me a boost while sick. Anyways, let's see how the week went.

Monday, September 23rd

Incline Press (3 X 4-6) 195 X 5
Incline DB press (2 X 4-6) 70 X 6,6,4
Machine Press (2 X 4-6) 140 X 10,8,8
Flat cable Flies (2 X 8-10) 40 X 10,4
Dips (3 X Failure) 8, 50 X 10, 100 X 10
Leg Raises (3 X Failure)
Ab Machine (3 X 12-15)

Didn't like the way the Incline Press felt on my rotator cuff. I'm gonna switch to regular bench press next week and see what happens. I used a different machine press than I usually use because there were like three people on the other one. But the one I used was AWESOME! It had a different feel and totally hit the lower/outer pec area, which is where I need to hit. So I'll be using that one from now on. Since I'm switching from incline press to bench press, I'll also gonna switch flat flies to incline flies.

Tuesday, September 24th

Chin Ups (3 X Failure) 12, 6
Bent Over Row (3 X 4-6) 175 X 6, 4, 5
T-Bar Row (3 X 4-6) 120 X 6, 4, 4
Pull Down (3 X 4-6) 140 X 4, 6
Standing calf (1 X 20, 1 X 6-8) 200 X 30, 300 X 8, 400 X 4
Seated Calf (1 X 20, 1 X 6-8) 90 X 30, 135 X 12
Leg Press Calf (1 X 20, 1 X 6-8) 90 X 12

Back day continues to get better and better. My back strength continues to climb. You have not felt pain unless you do 30 rep standing calf raises! I thought my calves exploded. Once you get to 20, it's like "Alright, calves are getting hot."...25..." Is something burning?"...30..."!@#$%^"

Wednesday, September 25th

DB Press (3 X 4-6) 70 X 6, 3, 3
Bent Over Cable Lateral (3 X 8-10) 40 X 8, 4, 4
Side Lateral (3 X 4-6) 25 X 8, 6, 6
Upright Row (3 X 4-6) 100 X 8, 6
Shrugs (4 X 4-6) 225 X 4, 4,4,4
DB Shrug (2 X 4-6) 100 X 6

It was hard to get the 70 lbers into position. Other than that, workout was smooth.

Thursday, September 26th

Barbell Curl * Skull Crusher (4 X 4-6) 125 X 4, 4, 4, 4/125 X 6, 5, 4, 4
Reverse Curl * Reverse Press Down (4 X 4-6) 75 X 4, 4, 5, 4/ 140 X 6,6,8,4
Tricep Dip 200 X 15, 10
Grip Work

I love this setup! My arms cannot do anything but grow. I am going to try doing reverse curls with the ez bar for the last 2 sets to switch things up.

Friday, September 27th

Squats (2 X 4-6) 275 X 4, 4
Leg Press (3 X 4-6) 180 X 12, 8, 6
Leg extensions (2 X 4-6 125 X 15,12
Stiff Leg Deadlift (3 X 4-6) 185 X 10, 8, 6
Leg Curl (2 X 4-6) 160 X 11, 6
Deadlift (2 X 4-6) 325 X 4
Lower back (2 X 10-12) 110 X 15, 12

This leg day went a lot better than the past ones because my lower back wasn't sore.

Weekly Reflections

Despite being sick this entire week, my strength went up. During the day, I felt sick, but as soon as I entered the weight room, that all changed. I knew what I had to do and did it.

Measurements

Start Week 1 Week 2 Week 3 Week 4

Weight 194 195.5 196 199

Waist 33 33 33 33.5

Chest 43 7/8 45 45 1/4 45 1/2

Shoulders 49 49 3/4 49 49 3/4

Lats 45 7/8 48 1/4 47 1/2 47 1/4

Neck 17 17 17 17

Biceps unflexed 14 3/8 14 9/16 14 3/4 14 7/8

Biceps flexed 16 16 1/8 16 1/4 16 1/2

Calves 16 3/4 17 17 1/4 17 1/2

Thighs 24 1/2 24 1/2 25 1/4 25 1/4