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:
