By: Derek Charlebois

Bulking - Week #6

NOTICE: This is article #6 of this series. Click HERE for the front page.

Another week. My wrist is feeling better, so I'll see what I can do.

Monday, October 7th

Bench Press (2 X 4-6) 225 X 6, 4
Incline DB press (3 X 4-6) 80 X 4, 3, 70 X 6
Machine Press (3 X 4-6) 180 X 9, 6, 5
Cable Flies (2 X 8-10) 40 X 12, 10, 6
Dips (2 X Failure) 10, 8

A pretty good workout. Strength didn't go up too much.

Tuesday, October 8th

Chin Ups (3 X Failure) 12, 4, 4
Bent Over Row (3 X 4-6) 190 X 5, 5, 4
T-Bar Row (3 X 4-6) 135 X 6, 5, 4
Pull Down (3 X 4-6) 150 X 4, 130 X 5, 100 X 6
Calf Raises 200 X 35, 300 X 12
Seated Calf Raises 90 X 20, 20
Leg Press raises 90 X 30

I was going all out today! By the time I got to lat pull downs, I was pretty dead. This continues to be a great day. I am starting to learn to breakdance today. I go from 10 PM to about 11:30 PM, so I take a nap during the day. What I am going to start doing is take 5 grams of BCAA, 5 grams of L- Glutamine, and maybe a couple liver tabs before I go. Then when I get home I'll have my cottage cheese shake with some added whey.

Wednesday, October 9th

DB Press (3 X 4-6) 75 X 6, 3, 60 X 6
Bent Over Cable Lateral (3 X 8-10) 40 X 10, 6, 5
Side Lateral (3 X 4-6) 30 X 7, 6, 5
Upright Row (3 X 4-6) 100 X 19, 6
Shrugs (4 X 4-6) 135 X 12, 12, 12, 12

I fought that 6th rep with the 75's for a while, but it went up. Shrugs felt much better when I did higher reps.

Thursday, October 10th

Barbell Curl * Skull Crusher (4 X 4-6) 125 X 5, 4, (ez bar) 5, 4/125 X 9,6,6,4
Double hammer Curl * Reverse Press Down (4 X 4-6) 50 X 5,5,5,5/ 140 X 9,6,6,4
Tricep Dip 210 X 15,10
Grip Work

I decided to try the double hammer curl bar today. It felt pretty good. I will probably use it again.

Friday, October 11th

Squats (2 X 4-6) 225 X 15, 6
Stiff Leg Deadlift (3 X 4-6) 225 X 6,6,4
Leg Curl (2 X 4-6) 140 X 12,10
Leg Press (3 X 4-6) 250 X 6,4,6
Leg extensions (2 X 4-6) 140 X 12,12
Hack Squat 180 X 6

I had a much better overall workout when I switched to a higher rep range for squats. Plus the squats themselves felt better. I had some extra time at the end of my workout, so I decided to throw in a set of hack squats. I like the way these felt.

Weekly Topic

Experiment

There is a lot of equipment to experiment with in the gym. This week I tried the double hammer curl bar for the first time. I really like the stretch it gives your biceps. I also tried Hack squats for the first time. Another great movement. The only way you are going to find out if something works for you is to experiment. So if there is a piece of equipment in your gym, that you've never tried, I urge you to try it.

Weekly Reflection

This was a pretty good week. Nothing bad happened.

Measurements - Unflexed

Start	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Weight	194	195.5	196	199	201	203
Waist	33	33	33	33.5	??	??
Chest	43 7/8	45	45 1/4	45 1/2	46	46 1/4
Shoulders	49	49 3/4	49	49 3/4	50 1/2	51
Lats	45 7/8	48 1/4	47 1/2	47 1/4	47 3/8	48 3/8
Neck	17	17	17	17	??	??
Biceps unflexed	14 3/8	14 9/16	14 3/4	14 7/8	15 1/4	15
Biceps flexed	16	16 1/8	16 1/4	16 1/2	16 5/8	16 5/8
Calves	16 3/4	17	17 1/4	17 1/2	17 1/2	17 1/4
Thighs	24 1/2	24 1/2	25 1/4	25 1/4	24 1/4	25 1/2

MORE PICS FROM THE END OF THIS WEEK:

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