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 |
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