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Bulking for the summer - Apr. 17 2008 9:09:32
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Mike874
Posts: 39
Joined: Mar. 23 2006
Status: offline
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Hi guys,
hope I'm posting my journal in the right place. Just got done with taking cold measurements so here goes with the stats:
Age: 25
Weight: 78kg
Height: 5'9"
Training experience: 2 years
Chest: 41"
Waist: 32"
Thighs: 24"
Calves: 15"
Left arm: 15"
Right arm: 15.5"
I am looking to get some lean size packed on for the summer and am normally pretty lucky with cutting up when I need to (e.g. for holidays) by increasing MMA training and cardio.
I have a couple of lagging body parts (mainly legs and shoulders) which has led me to deciding upon the following routine.
Monday: Chest, Tri's and Shoulders.
Flat db press
Inline bar press
Flat db flyes
Dips
Single arm pull downs (cable column)
Tricep extension machine
Shoulder press
Lateral db raises
Posterior deltoid flyes
I know that is a bit of a monster workout so may be shifting shoulders to leg day but yet to decide.
Tuesday: Legs
Squats
Leg press
Hamstring curls
Leg extensions
Partial front squats on squat machine (pinched from Markus Ruhl dvd)
Wednesday: Back and Biceps
Wide grip chins (usually done as warm up)
Lat Pull down
Deadlifts
Bent over rows
T Bar rows
One arm rows
EZ bar curls
concentration curls (try to vary this between workouts)
Thursday is my rest day and then I will repeat routine on Fri, Sat and Sun.
I know this seems like a lot but it is a last ditch effort to try and get some size for summer as if I have too many rest day my apetite disappears on those days and it p*sses me off!
My calves are also horrible and I try to train them up to 3 or 4 times a week.
I will update this with diet and photos ASAP.
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RE: Bulking for the summer - Apr. 17 2008 9:12:13
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GRIFF 1980
Posts: 3742
Joined: Mar. 11 2006
From: Christchurch, Dorset
Status: offline
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Welcome mate
Best of luck with the training though personally feel above is too much, I cut the routines down weeding out a lot of the isolations and train Mon, Weds, Fri.
_____________________________
GRIFF'S JOURNAL
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RE: Bulking for the summer - Apr. 26 2008 14:24:38
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Mike874
Posts: 39
Joined: Mar. 23 2006
Status: offline
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Leg Day (26/04/08)
Squats:
12 x 80kg
12 x 80kg
(Deep)
10 x 100kg
10 x 100kg
(just above parallel)
Leg Press
20 x 200kg
12 x 250kg
12 x 250kg
12 x 250kg (drop set to 15 x 150kg)
Lying Hamstring curl
15 x 1 plate (20kg)
12 x 2 plates (40kg)
12 x 2 plates
(single leg)
6 x 1 plate
6 x 1 plate
Leg extension15 x 2 plates
12 x 3 plates
10 x 4 plates
8 x 3 plates, drop to 6 x 2 plates, drop to 8 x 1 plate.
Standing Calf raises
12 x 150kg
12 x 150kg
12 x 150kg
12 x 150kg
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RE: Bulking for the summer - May 6 2008 14:24:40
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Mike874
Posts: 39
Joined: Mar. 23 2006
Status: offline
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Chest/Shoulders
DB Press
15 @ 35kg
10 @ 40kg
6 @ 45kg
6 @ 45 kg
Incline bar press
12 @ 60kg
8 @ 80kg
8 @ 80kg
8 @ 80kg
Incline DB flyes
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
Seated db lat raises
12 @ 17.5kg
12 @ 17.5kg
12 @ 17.5kg
12 @ 17.5kg
Cable colum 1 arm rear lateral raises
8 @ 4
8 @ 4
8 @ 4
8 @ 4
pec deck rear flyes
8 @ 9
8 @ 9
8 @ 9
8 @ 9
Back and Bi's
Wide chins
12
10
8
8
Lat pull downs
15 @ 6
6 @ 10
6 @ 10
6 @ 10
Deadlifts (no straps, etc)
15 @ 60kg
12 @ 100kg
1 @ 140kg
fail @ 160 kg
seated single arm machine
8 @ 50kg
8 @ 50kg
8 @ 50kg
8 @ 50kg
One arm DB rows
8 @ 45kg
8 @ 45kg
8 @ 45kg
8 @ 45kg
Ez bar curls
8 @ 40kg
8 @ 40kg
8 @ 40kg
8 @ 40kg
Machine preachers
8 @ 35kg
8 @ 35kg
6 @ 35kg
6 @ 35kg
Cable column concentrations
8 @ 4
8 @ 4
8 @ 4
8 @ 4
Legs
Hack squats
12 @ 60kg
12 @ 60kg
10 @ 100kg
10 @ 100kg
Leg Press
15 @ 3 plates
15 @ 4 plates
12 @ 5 plates
10 @ 6 plates
Leg curl
12 @ 40kg
12 @ 40kg
12 @ 40kg
12 @ 40 kg
Leg ext.
20 @ 1 plate
15 @ 2 plates
12 @ 3 plates
8 @ 4plates
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