get big

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Sunday
9/16/12

Back/Bi's

BW: 195.5

Wide Grip Pullups
BW x 8 [2]
BW x 8 [2]
BW x 9.5
*wordddd...go for 8,9,9 next week

DB Rows (strapped)
85 x 9 [2]
85 x 9 [2]
85 x 10

V-Bar Pulldowns (narrow grip)
140 x 9 [2]
140 x 9 [2]
140 x 10 (rest-pause after about rep 8 or so)

Kneeling Cable Pullover w Rope Attachment
70 x 10 [2]
80 x 10 [2]
90 x 10 [2]
*start with 90 next week!!

Rack Deadlift
315 x 10 [Auto]
365 x 6
*try starting with 365 next week and maybe go for 405??

Hammer Curls
40 x 10 [Auto]
25 x a lot
*try starting with 45's next week

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*weight loss is going alright i guess. I was losing a bit too fast so ate more this past week which helped me perform well this week. Goal is 10% body fat or less. Have never really been that lean in my life. Nervous because I might have to get down to like 180 to achieve that look....at a height of 6 foot.....thats pretty puny.....

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9/17/12
Monday
Chest/Shoulders/Tris

Low Incline DB Press
80 x 9 [3] *CT
80 x 9 [3] *CT
80 x 7.5

Incline BB Press

135 x 8
145 x 4

*still trying to get form down on these

DB Twist Press
50 x 8 [2]
50 x 8 [2]
50 x 8

Seated DB Lateral Raise
25 x 8 [2] *CT
25 x 8 [2] *CT
25 x 9 *CT until rep 7

Reverse Pec Fly Machine (rear delts) [seat position: 1]
100 x 20 [2] *CT
50 x 12+ [2]

Pushdowns w Rope
50 x 12 [.5]
50 x 12 [.5]
50 x ?? [.5]
50 x ??

DB Skullcrushers
25 x 5 [1-1.5]
15 x ??
_________

Good session! probably gonna ramp up volume next week on chest. then maybe shoulders the week after.

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9/19/12
Wednesday
Legs/Calves/Abs

ATG Front Squat
225 x 2

Trap Bar Deadlift
315 x 7
*really weird. was feeling real heavy today.

Seated Calve Raise Drop Set
3plates+25 x 8
3 plates x 10
2 plates x 12+
1 plate x failure

Lying Hamstring Curl
stack x 9 [auto]
150 x 10

Seated Leg Extensions
140 x 11 [1.5]
140 x 10 [1.5]
140 x 10

Ab Pulldown
Stack x 4
150 x 12+

-------------------

Worst session in a while. Did 2 reps with 225 and decided not to go for a third...didn't feel like I was gonna get it and didn't want to grind and fry my CNS and kill the rest of the workout. So I racked it. But then, trap bar deadlifts were really fucking hard for some reason. I had to do them with shoes on today because a gym employee was being vigilant, could that have been it? idk. Today was just one of those days I guess. The sets I got in after trap bar deadlifts were fine though.

I have a feeling the caloric deficit may be catching up with me. Diet today was pretty poor as well. breakfast went alright, linner - not so much.

breakfast

1 bowl oatmeal
scrambled eggs
7 egg whites
1 banana


linner

8-10 slices pizza
2 scoops whey protein

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fuarkkkkk I just wanna be 10% body fat so I can go back to bulking again!!!!

BW is currently around 195ish. Essentially I would like to be down at 185 with the same amount of muscle i currently have. At that point I'd hopefully be pretty lean, then I could go back to bulking.

If I can lose 1 lb/week, I can get to 185 in 10 weeks. So the goal is by December to be 185 lbs, 10% body fat.

After holding/improving conditioning for a month further, the new year would start. and my 20th birthday would be around the corner. so in short the goal is to have hawt abzzz by the time I'm 20.

then to get fucking huge.

[daneoz]

Woohoo you're doing trap bar deads, best lift. The bulking line was funny, I can't wait to add some more cals in... damn being pudgy

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So although updates have been...absent....I have still been hitting the gym and the diet (somewhat). The past two weeks were full of exams/stress and I took the time to increase my caloric intake and scale my training volume down a bit. Although I seemed to have hit a weight loss plateau (194.8 gym weight at last weigh in), I think the two weeks were good to give my body a bit of break from the dieting.

Now its time to kick it back into gear on the diet. I'm debating whether to slightly increase calories and cardio, or use reduced calories as my only fat loss variable. Bodyfat is around 15% perhaps. Maybe a bit less, I'm not sure.

Chest Session today

Low Incline DB Press
8 x 85s
8 x 85s
7 x 85s

Incline BB Press (no lockout)
6 x 150
8 x 135

DB Twist Press
8 x 50
7 x 50
7 x 50

DB Seated Lateral Raise
10 x 25s (constant tension)
10 x 25s (rest pausing ~rep#7)
10 x 25s (started rest pausing ~rep#5)

Rear Delt Fly Machine
15 x 140

Misc. Face Pulls

Vbar Tricep Pushdown
3 sets of 50 for 12 reps, 30 sec rest in between

Lying DB Extensions
8 x 20
8 x 20
7 x 20

supersetted w

3 sets of 5 chin-ups

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first arm workout in 3-4 weeks...went pretty well

First I warmed up with 4 sets of 20 triceps pushdowns

Narrow Grip Weighted Drips
10xBW+45
8xBW+45
7xBW+45

Back against the wall BB Curls
6x100
6x100
4x100
*meh...this is about where I was 3-4 weeks ago...but also, i've been cutting...I'm probably going to switch to more looser form barbell curls with like 115..we'll see...

V-Bar Tricep Pushdown (setting:24) supersetted with DB Hammer Curls (30-45 sec rest b/w SS)

12x110
12x110
12x110
12x110

10x35
10x35
7x35
6x35

*PRed on this SS.

One arm DB hammer preacher curl SS w/ Lying Tricep Extensions
8x25
8x25

8x25

forgot to do the rest of the sets. O well haha I was pretty gassed by this point anyway. overall a good session. I think skip's tip about training arms LESS frequently has merit. The more broad concept of cycling volume has been time-tested. I don't think taking 3-4 weeks off from training arms directly was ideal..maybe 1-2 weeks. But you can be damn sure I'll be hitting some PR's in the ensuing weeks...I'm hungry and my first day back to arm training I either got the same reps or more...

[bmp]

Chest Session today

Low Incline DB Press
8 x 85s
7 x 85s
7 x 85s
*lost a rep but maintained CT all the way through on set 1

Incline BB Press (no lockout)
5 x 150
4 x 135

DB Twist Press
8 x 50
8 x 50
8 x 50

DB Seated Lateral Raise
10 x 25s (constant tension)
10 x 25s (rest pausing ~rep#7)
10 x 25s (started rest pausing ~rep#6)

Rear Delt Fly Machine
19 x 120 <- used wrong weight oops

Vbar Tricep Pushdown
3 sets of 50 for 12,12,10 reps, 30 sec rest in between

Lying DB Extensions
8 x 20
7 x 20
7 x 20

---

Mehh.

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Pull

BW 191.8

Wide Grip pullups
10,10,8-9ish

100 lb DB Rows
11,11,11

Close Grip Neutral Pulldown (180 lbs)
9 reps

Rope Pullover (110 lbs)
12+ reps

Rack Pull (455 lbs)
5 reps

45 lb DB Hammer Curls
10 reps

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Bulking starts today. Will continue for at least a year I think. Routine (for now): layne norton's phat

Let's see if I can adjust to this volume. Recovery must be a priority. Aiming for 3500-4000 cals/ day, 6-8 hrs of sleep.

[bmp]

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over rows
205 for 3,4,5
Assistance Pulling movement: Weighted Pull ups
BW+45 for 6,6
Auxiliary Pulling movement: wide grip pullups w/ 1 second pause at top
BW for 6,6
Pressing Power Movement: Flat dumbbell presses
100 for 3, 95 for 4,4
Assistance pressing movement: Weighted dips
BW+45 for 7,6
Assistance pressing movement: Seated dumbbell shoulder presses
60 for 9,7
Auxiliary curling movement: Cambered bar curls
100 for 6, 90 for 6,5
Auxiliary extension movement: Skull crushers
80 for 7,5, 40 for ??

Decent session. Notes for next time:

- do rack chins instead of paused wide grip pullups
- use 95's for flat DB press
- forgot to do 3 sets of DB shoulder press, only did 2
- switch to the cambered bar for curls, stop using EZ barbell...shit hurts my wrists..
- use 70 on skull crushers

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Day 2: Lower Body Power Day
Pressing Power Movement: ATG Squats
225 for 3, switched to ATG Front Squats did 205 for 3, 185 for 5, 135 for 10, 135 for 10
Assistance pulling movement: Stiff legged deadlifts
Couple light sets with 135 and 185
Assistance pulling/curling movement: Glute ham raises
3 sets of 7 reps
Auxiliary calf movement: Seated calf raise
4 plates for 6, 3.5 plates for strict form for 6
Auxiliary calf movement: Standing calf raise
41.0 kg for 6,6,6 reps

Notes:

- weird ass leg workout. First time ATG Back Squatting in more than 2 years I think haha. The triple I worked up to today is my PR for ATG Front squat. Pathetically weak lol.
- Gonna just stick with ATG Front Squat as main leg movement. Back squatting just didn't feel as good. Front squatting is more natural to me now.
- I kind of gassed after the squatting, lower back was tweaked, thats why I didn't go for the SLDLs and also cut the volume of the session down a bit. Still hit it hard on the exercises I did do though, that's what counts
- Thinking of switching the two leg workouts that Norton has for the two leg workouts form Joe DeFranco's Westside-template based program. Norton essentially has a Max-effort day ("Power" day as he calls it) and a Dynamic Day ("hypertrophy day")...he even says in his article that the program is based off of powerlifting methods so I assume he is referencing the Westside type of training. That being said, I trust that Joe D knows how to train lower body better than Norton.

[j9899]

Nice log so far man. Good luck with your bulk. I've never tried norton's routine, but I've been thinking of trying it lately. Right now I've been doing DC and have been increasing about 1 more rep every time I get around to the next exercise.I feel the same same way with the squats: front squats just seem much more natural for me and I've been progressing on them more so then my back squats lately.

[v1hyp]

Nice job in here, keep hitting it!