titch84 lean bulk new pics pg18 progress??

chest and calves last night

calves
hack squat machine
60kg 20reps pause at the top and squezze
90kg 15reps
120kg 12reps
150kg 10reps

chest

incline dumbell press

22kg 44kg warm up didnt count the reps just did enough to get warmed up
80kg 12 reps
100kg 10reps
110 6reps pb

flat barbell press

60kg 12reps
90kg only 5 reps
90kg 5reps 1forced rep
 im not very strong on bench press dont tend to do it but chuck it in now and then.

fly machine

20reps 150lbs
10reps 210lbs
6reps 240lbs
drop set to failure on 120lbs 22reps

low pulley cables for top of chest

60lbs 12reps
100lbs 10reps
140lbs 8 reps
100lbs 12reps

cheat press machine  negative reps about 8/10sec reps

210lbs 8 reps
150lbs 8reps

100situps protein shake

 i do prefer more dumbell work but like to change it from time to time probably bis and tris tonight.

Are the weights correct for the inc db press, mate?

Interesting that you did calves before chest - any reason for that?

 
(titch
good luck with the show how much you weighin now have you got any pics are you doing a journal )


Cheeers mate ,i am 91kgs atm still have all abs and very full, I may do a journal ,after i have made time to see James L,as i have some planing to do,but posting around MT takes up my spair time as it is. ( With a very slow CPU)
post soon Daz

Shyne


Are the weights correct for the inc db press, mate?

Interesting that you did calves before chest - any reason for that?

the weights for the db press is the total so 110kg is 55kg dumbells i did calves before cause my partner was late normally after but it dont really make a difference

biceps

dumbell curls

12kg 20reps warm up
16kg 15reps
20kg 10reps
26kg 8reps

i normally have my palms facing forward which seems to keep the bis working more but on my last set i cheated and had them facing towards my side and twisted them at the top does have any affect on training biceps.

seated preacher with ez bar

20kg 20reps
30kg 12reps
40kg 6reps
45kg 5 reps

seated preacher hammer curl single arm ( normally just do normal fancied a change)

12kg 15reps
14kg 12reps
16kg 10reps
18kg 10reps

triceps

weighted dips. body weight 12st2

just bodyweight 20reps
plus 30kg 15reps
plus 45kg 12reps
plus 45kg 10reps dropset just bodyweight 12reps

skullcrushers on cable

40kg 15reps
45kg 10reps
50kg 10reps

reveasre grip pulldown

35kg 20reps squezze at the bottom
40kg 20reps
45kg 20reps
50kg 20reps

not the best of sessions but still a good pump

weighed myself last night about 12.2/3 so quite pleased cause i was 12.4 3 weeks ago after coming back from holiday but my waist seems tighter and feel bigger top half. blasting legs to night.

legs

squats

30kg warm up 20reps nice and low
60kg 15reps
90kg 15reps
120kg 9.5 reps the half is cause i didnt go far enough

leg press

90kg 15reps
130kg 12reps
170kg 10reps
200kg 6reps

leg extension

150lbs 15reps
195lbs 12reps
210lbs 10reps
225lbs 10reps drop set 165lbs 10reps

seated leg curl hams

120lbs 20reps
150lbs 15reps
180lbs 12reps
195lbs 10reps

hack squat for calves

80kg 15 reps
120kg 15reps
150kg 15reps
170kg 15reps

seated calf machine

25kg 20reps slow and squeeze at the top
25kg 25reps

good session going to try 130kg squat next week got a great pump on legs thought they would be aching more think they will get me tomorrow.

thursday was shoulders

dumbell press

warm up 18kg 20reps
34kg 15reps
40kg 12 reps
45kg 8reps
45kg 6 reps
want to puas this up higher but there is a big jump from 45kg to 50kg no 47kg dumbells in my gym might struggle think i will try more reps with the 45,s first

side laterial rasises

16kg 15reps
18kg 12reps
20kg 6reps to musc cheating drop set 12kg 12reps

shoulder press machine reverse to hit the rear delt then turn around and it hits the front

100lbs 20reps drop for front 50lbs 20reps
120lbs 15reps drop               70lbs 15reps
130lbs 12reps                        90lbs 10reps

barbell shrugs

60kg 15reps
90kg 15reps
120kg 12reps
150kg 8reps

rear laterial rasises

10kg 20reps
10kg 25reps
12kg 10reps drop set 8kg 20reps

situps

decieded to rest friday and train back sunday dont normally do this so i did cardio friday morining

had a treat last night some nachos and popcorn at the cinema and the wife is cooking me a curry that will be my couple of cheats this week took some photos so i will get them sorted next weekend as im gettin the internet at home then. looking bigger but the conditioning not so great at the moment.

i trainned back sunday morning which i dont normally train in the morining find myself quite weak. i trainned at half ten and i didnt feel hungry so i skipped my 10 o clock meal but iwas quite strong couldnt find time to squeeze that meal in. i had my pwo shake and a sunday dinner at 1 so a slight cheat meal and a blackberry pie with custard and a couple of buds. but back to the diet for the rest of the day.

back

pull ups

15reps
15reps
12reps

deadlift

60kg 15reps
90kg 12rerps
120kg 6reps pb

reversr grip pulldown

30kg 20reps
60kg 12reps
90kg 6 reps

seated one arm row wide grip

60kg 15reps
75kg 12reps
90kg 12reps
105kg 10reps

high pulley close grip pulldown superset with behind the neck pulldown
195lbs 10reps   105lbs 15reps
225lbs 8reps      130lbs 15reps

All ok mate?  Any queries at the mo?

things going well at the moment hopefully have some photos up by the weekend. will i lose any fat on this bulk i do feel tighter only a week into it so early days i know. how long should i bulk or does it not matter. thanks james hope you enjoyed your trip to dallas.

chest and calves

incline dumbell press

warm up 16kg  didnt count the reps
50kgdb total 100kg10reps pb
55kgdb total 110kg 8reps pb
55kgdb total 110kg 6reps

flat flys

34kg db total 68kg 12reps
40kgdb  total 80kg 10reps
45kgdb total 90kg 6reps drop set 26kg total 52kg 10reps

decline barbell press

30kg 25reps
60kg 12reps
70kg 7reps
70kg 6reps

high cable flys superset with iso chest press for top of chest

50lbs total 100lbs 20reps superset 40kg 20reps
70lbs total 140lbs 15reps superset 40kg 20reps
90lbs total 8reps superst 40kg 17reps

calves

haack squat machine squeeze at the top

50kg 20reps
90kg 20reps
120kg 20reps
150kg 20reps

weighed myself last night 12st 5lbs hope this is correct weight and not just cause of my treat meals i look fuller and my waist stil quite slim so i think the bulk is working. when i came back off hoilday i was 12st4 but ive definately lost fat since then so a small step in the right direction.

James


All ok mate?  Any queries at the mo?

couple of questions
 
1 will i lose fat while bulking ?
2 how long should i bulk for?
3 will the diet change much like the precomp diet did,hoping to get some pics up thurs for you to take a look.
 thanks james
 

1) You can if done correctly

2) Up to you.  See how you get on

3) We will review as it happens

biceps and triceps

seated bicep curl

12kg warm up 15reps
16kg 10reps
18kg10reps
20kg 6reps drop set 14kg 10reps

standing ez bar

30kg 15reps
40kg 12reps
45kg 12reps
50kg 10reps pb

seated preacher curl neg reps

40kg 6 slow reps
35kg 6 slow reps
15kg 8 slow reps pins and needles

triceps

close grip pushdown

50kg 15reps
85kg 15reps
95kg 12reps
105kg 10reps
105kg 8reps

skullcrushers on cables

45kg 12reps
50kg 12reps
55kg 10reps
55kg 10reps

reserve grip pulldown and squeeze at the bottom

40kg 20reps
45kg 20reps
50kg 20reps

sit ups

really good aches from my chest sessions. going to try blast legs to night havent got a spotter to night but hoping to still squat quite heavy.

James


1) You can if done correctly

2) Up to you.  See how you get on

3) We will review as it happens

thanks james for your pm i will look into it and way up my options.
 
what do you mean by doing it correctly by not cheating to much, thanks james

 
here are a few pics that was took last friday only a week on the diet james has given me for my lean bulk. so not expecting too much yet. but i have lost some fat since my binge on the all inclusive 2week holiday in mexico i was 12st 4lbs when i got back with a rite gut on me now 12st 5 with less fat so some improvments. havnt decided what comps im going to do next year yet just working on building some good size on but not to much fat hopefully. been enjoying my cardio in the morning again really clears your head for the day.

looking good titch84.

I'm starting to feel better on my plan now I'm eating at the proper times, and getting all the meals in.

lookin good mate