Bookmark this thread:     |
Login  | |
|
RE: Rob's Bulking Journal - Feb. 22 2008 21:20:33
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
I'm adding an extra session now on a friday. Basically involves 2 bicep and 2 tricep exercises, and some fat burning.
All exercises are performed with very strict form.
EZ curls
3 x 6 47.5kg
1 x 6 45kg
Alternate dumbell hammer curl
2 x 6 20kg
2 x 6 17.5kg
1 x 13 10kg - superset
Cable tricep pushdowns
1 x 8 95kg
1 x 8 96.25kg
1 x 8 97.5kg
1 x 8 100kg
Weighted dips
1 x 10 +15kg
1 x 8 + 15kg
2 x 6 +20kg
1.6km jog at a very brisk pace to keep HR low: 11:30 (8.6km/h)
30 mins of taekwondo practice
Abdominal crunch machine
1 x 10 25kg
2 x 8 30kg
1 x 8 40kg - really had to push the last 2 reps
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Feb. 24 2008 15:56:45
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Went into the gym today with the aim of smashing my deadlift 1 rep personal best. I walked away with a new PB of 205kg 
Deadlifts
1 x 10 90kg
1 x 6 90kg - had to wait for oly bar
1 x 6 140kg
1 x 2 160kg
1 x 180kg
1 x 205kg!!!
210kg: got weight 2/3 of the way up so I should have this in the bag soon 
Weighted wide grip chins
1 x 5 +20kg - failed just short of 6th rep
3 x 6 +15kg - these felt hard today
One arm dumbell rows
4 x 6 45kg
Cable tricep pushdowns
I'm swapping these with EZ curls which will now be done on chest day.
1 x 8 95kg
1 x 6 100kg
1 x 6 95kg
1 x 15 50kg - superset
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Feb. 26 2008 11:39:05
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Flat barbell bench press
1 x 10 60kg - really slow reps working on form
1 x 8 70kg
1 x 6 75kg
3 x 6 80kg
Incline dumbell bench press
4 x 6 37.5kg
1 x 6 27.5kg - immediatley after final set, these were hard!
Pec dec
3 x 6 91kg
1 x 7 84kg
EZ curls
4 x 6 47.5kg - onto 50kg next week
1 x 10 30kg - immediatley after final set, these were hard too!
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Feb. 28 2008 12:12:58
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Weights were down a little today as I wanted to focus on technique and added some supersets in.
Squats
1 x 10 90kg
1 x 8 110kg
2 x 6 130kg - wanted to nail the form with all reps down to parallel, however a few weren't quite there.
1 x 20 100kg - Thought i'd have a go at the 20 rep squat and my god was it hard! left me shattered for much of the remaining session
45 degree leg press
1 x 8 260kg
1 x 6 190kg
1 x 6 310kg
1 x 6 320kg
1 x 6 325kg - very tough indeed
Leg extensions
1 x 10 133kg - forgot what weight I was on last week 
1 x 10 138kg - held final rep at full extension for a good 5 seconds.
Hamstring curls
1 x 8 70kg
1 x 8 65kg
Seated dumbell shoulder press
1 x 8 22.5kg
0 x 35kg - almost got the weight up but not quite there yet. going to keep working on 32.5kg untill I can manage 4 x 7
0 x 32.5kg - for some reason couldn't get this weight up either however I attempted again after 5 mins rest:
2 x 6 32.5kg
1 x 5 32.5kg - not sure what happend here 
1 x 6 32.5kg
1 x 8 20kg - superset, again found this very tough
Barbell shrugs
1 x 10 100kg
1 x 8 130kg
1 x 8 135kg
1 x 8 140kg
1 x 12 100kg - superset
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Feb. 29 2008 15:29:43
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Today was the final workout and indeed day before I begin my cut.
EZ curls
1 x 10 30kg
4 x 6 50kg!
Dumbell hammer curls (weight per arm)
2 x 6 20kg (alternate)
1 x 6 20kg
1 x 6 22.5kg
followed by 15 x 30kg on EZ bar - superset
Dips
1 x 10 BW
3 x 8 BW + 20kg
Cable tricep pushdowns
1 x 8 95kg
1 x 6 100kg
1 x 6 101.25kg
1 x 6 96.25kg
1 x 15 60kg - superset
Ab crunch machine - This one you lie down and bring your knees to your elbows, the pendulum is weighted, found in most fitness first gyms
1 x 8 30kg
2 x 8 35kg
Treadmill
1.6km 9:50 @ 10km/h - 10.5km/h next session
< Message edited by Rob.S -- Feb. 29 2008 15:30:46 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 1 2008 12:27:34
| |
|
Keyboard Hero
Posts: 867
Joined: Nov. 18 2007
Status: offline
|
impressive lifts mate
just wondering tho,
as your doing 4x6/5x5 type routines
your obviously seeing increases in strength, but how are you size gains?
_____________________________
www.myprotein.co.uk
Training Article
| |
|
|
RE: Rob's Bulking Journal - Mar. 1 2008 12:49:39
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Thanks matey, I have gained a fair bit of size following this routine, however I couldnt compare it with a routie with higher rep range because last time I was training in the 8-12 rep range my diet was poor.
I'd say my strength is increase at a greater rate though relative to my size.
What are you looking for from your routine?
Regards
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 2 2008 18:51:31
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
First session on the cut. Found it hard to cope with what seemed to be lower energy levels, this became apparent more so in the 1 mile jog at the end of the workout.
Deadlifts
1 x 8 100kg
1 x 6 140kg
2 x 6 165lg
1 x 4 167.5kg lost energy on this plus grip was suffering.
Widegrip chins
1 x 6 BW+20kg - very hard
3 x 6 BW+15kg
1 arm dumbell rows
3 x 6 45kg
1 x 8 45kg
Cable tricep pushdown
1 x 8 95kg
1 x 8 100kg
1 x 6 105kg
15 x 60kg - superset
Treadmill
1.6km 9:50 @ 10km/h - I think O'm going to keep it at this for the next 4 weeks then adjust if needed.
< Message edited by Rob.S -- Mar. 2 2008 18:52:28 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 4 2008 11:34:35
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Pretty average session today, I think I'm going have to come to terms that my strength gains will slow now that I'm cutting.
Flat barbell bench press
60kg x 8
80kg x 6
85kg x 6
90kg x 4
85kg x 5
82.5kg x 6
Incline dumbell bench press
1 x 5 40kg!
2 x 6 37.5kg
1 x 5 37.5kg
Pec dec
4 x 6 91kg
1 x 8 60kg - superset
EZ curls
2 x 6 52.5kg
2 x 6 50kg
1 x 12 30kg - superset
< Message edited by Rob.S -- Mar. 4 2008 11:39:31 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 6 2008 12:39:00
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Squats
1 x 8 90kg
1 x 6 110kg
1 x 6 130kg
1 x 6 135kg
1 x 6 140kg
45 degree leg press
1 x 6 260kg
1 x 6 300kg
1 x 6 310kg
1 x 6 320kg
Leg extensions
2 x 10 138kg
Seated dumbell overhead press
1 x 8 20kg
4 x 6 32.5kg
1 x 8 20kg - superset
Lateral raises (very strict)
2 x 8 7.5kg
Barbell shrugs
1 x 8 100kg
1 x 8 130kg
1 x 8 135kg
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 6 2008 22:15:31
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Just got back from a great session of Taekwondo. My cardio fitness seems to be increasing now 
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 9 2008 10:49:53
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
I fell on my might hand very heavilly during my taekwondo session on thursday, there wasnt much pain at the time so thought nothing of it. but my wrist seems to be sprained in someway, hopefully it wont take too long to recover.
Deadlifts
the sore wrist didnt seem to affect my deadlift
1 x 6 100kg
1 x 6 140kg
2 x 6 167.5kg
1 x 190kg - was feeling tired so i thought i'd just do a rep of 190, stuggled with the lift somewhat so I decided not to attempt a PB.
WG chins
1 x 5 BW+20kg - this hurt my wrist so i just went with some bodyweight reps with double overhand grip
1 x 10 BW
1 x 6 BW
1 arm dumbell rows
4 x 6 45kg
- hurt the wrist a little bit but was bearable.
There no way my wrist was gonna be able to cope with tricep pushdowns so I attempted some dips
1 x 6 BW+20kg
- again was hurting my wrist so I decided to call it a day as I wouldn't want to be causing further injury.
< Message edited by Rob.S -- Mar. 9 2008 10:50:25 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 14 2008 19:54:19
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Not been gym all week due to a massive workload at uni. not a bad session considering. my lifts on push exercises are down primarilly because my right wrist is still giving me problems. no curling for a good few weeks i think.
Squats
1 x 10 80kg
1 x 8 110kg
1 x 6 130kg
2 x 6 140kg
45 degree leg press
1 x 6 270kg
1 x 6 310kg
1 x 6 320kg
1 x 6 330kg
1 x 6 350kg - 3/4 reps to get used to heavier loads.
Leg extensions
2 x 10 138kg
Hamstring curls
1 x 8 70kg
1 x 8 65kg
Seated dumbell overhead press
1 x 10 20kg
1 x 8 27kg
1 x 6 30kg
Flat dumbell bench press
1 x 8 30kg
incline dumbell bench press
1 x 6 32.5kg
9I was feeling tired after legs but thought I should give the chest a quick workout so gains aren't lost so much from missing tuesdays session and the crap diet this week!!
Barbell shrugs
1 x 8 100kg
1 x 6 130kg
1 x 6 140kg
2 x 6 150kg
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 17 2008 13:13:57
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Pretty crap session today!
Deadlifts - legs still had doms from squat day!
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 170kg
1 x 4 170kg - grip went
1 x 3 170kg- grip again
Wide grip chins
double overarm.
1 x 6 bw+5kg
1 x 6 bw+10kg
- close grip overarm
1 x 8 bw+20kg
1 x 2 bw +25kg - weight slipped from my legs
1 x 6 bw +20kg
1 arm dumbell rows
2 x 7 45kg
2 x 6 45kg
then finished off with some weighted dips - the kind where your body positions between 2 benches. hands on one, feet on the other.
did 1 x 10 +20kg
1 x 10+25kg
1 x 10+30kg
1 x 8+40kg
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 23 2008 15:57:15
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
good solid session today, despite a heavy night proceding the workout.
Deadlifts
1 x 6 100kg
1 x 6 140kg
2 x 6 170kg!
1 x 6 160kg
WG chins - double overhand
1 x 8 BW
3 x 6 BW+10kg
1 x 7 BW+10kg
1 arm dumbell rows
2 x 6 45kg
1 x 7 45kg
1 x 8 45kg
Dips
2 x 8 BW+15kg - the 20 plate keped on slipping. i need to get a belt with a chain.
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 25 2008 12:33:53
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Todays session
Flat barbell bench press
8 x 60kg
6 x 80kg
3 x 6 82.5kg - attempt 85kg once again next week.
Incline dumbell bench oress
1 x 6 35kg
2 x 6 37.5kg
1 x 7 37.5kg - upto 40kg next week
Decline dumbell bench press
1 x 10 30kg
Pec dec
1 x 6 84kg
3 x 6 91kg
EZ curls
1 x 10 30kg
1 x 6 40kg
3 x 6 50kg
1 x 10 30kg - superset
Treadmill
1.6km 7:58
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 27 2008 12:08:17
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Good session today
Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 140kg
1 x 6 145kg
1 x 5 145kg
45 degree leg press
1 x 8 280kg
1 x 8 320kg
1 x 6 330kg
1 x 6 340kg
1 x 6 350kg
leg extensions
2 x 10 131kg
Hamstring curls
2 x 8 70kg
Dumbell shoulder press
1 x 8 20kg
4 x 6 30kg - these felt hard and i found out why.. I was lifting 1 32.5kg dumbell and 1 30kg dumbell
Lateral raises
4 x 8 10kg - the 12kg was in use.
Dumbell shrugs - barbell that I use was also in use
3 x 8 45kg - ran out of time and had to leave gym before my final set.
< Message edited by Rob.S -- Mar. 27 2008 12:10:25 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Mar. 31 2008 12:17:53
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
A good session today, managed all my sets on 85kg bench for the first time, still a sh*te weight to be benching, but it's progression nonetheless
Flat barbell bench press
1 x 10 60kg
4 x 6 85kg - only just managed last rep on final set. 87.5kg next week!
Incline dumbell bench press
1 x 5 40kg
3 x 6 37.5kg
Pec dec
3 x 6 98kg
1 x 10 63kg - superset
EZ curls
1 x 10 30kg
2 x 6 52.5kg
2 x 6 50kg
- attempted to hammer curl 25kg DBs but right wrist started to hurt so I stopped.
1 x 15 30kg ez curl
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Apr. 4 2008 17:20:24
| |
|
Rob.S
Posts: 265
Joined: Sep. 13 2007
Status: offline
|
Reasonable session today.
Squats
1 x 20 BW
1 x 8 80kg
1 x 6 120kg
1 x 6 140kg
1 x 6 147.5kg - the last 2 reps were 1/2 reps so not counting this as a new pb
45 degree leg press
1 x 8 300kg
4 x 6 350kg
- gonna reduce this down to 330kg and work a bit on the form as on a couple of reps I wasnt going down as much as I'd have liked.
Leg extensions
1 x 10 138kg. I stopped after this for legs as I was feeling light headed.
took 10 minutes break to recover.
Seated dumbell overhead press
1 x 8 22.5kg
3 x 7 30kg
1 x 9 30kg - defo onto 32.5kg next week.
Seated dumbell side raises
1 x 6 12kg
2 x 8 12kg
EZ curls
1 x 6 40kg
1 x 6 50kg
2 x 6 52.5kg
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Apr. 4 2008 17:35:01
| |
|
R3261
Posts: 2535
Joined: Jul. 27 2007
Status: offline
|
nice squats
_____________________________
Journal
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread