The Hypertrophy Chamber

[Barrybolic]

I joined the wave of new year's resolutioners in 09 at 19 years and thankfully stuck with it. However my story's twist was that my goal was to get incredibly lean, but I didn't... I got all kinds of round. V taper? How about O taper...

Things have changed since then and I have managed to drop down from 120kgs to 9.7%BF (probably not that accurate) at 101kgs. I am over cutting!! Gaaarr I just want some cheese cake in and around my face!! Speaking of cheese I'd also love to grate some on my abs but I can't quite see them yet. So my goals are a bit all over the place. I have no dream of become freaky huge and am honestly not too far from my desired size. With that said I have plenty of time ahead of me to reach that size. So I can experiment a bit

What I plan on doing is continue with IF (been doing it for 3 months) but now bump my calories up to around 32-3400 on training days with all of my carbs making their appearance post workout at around 7pm. On rest days I'll be doing fasted cardio and eating keto style anywhere between 2-2500 cals. Call it back-loading or whatever you want but I'm not following anything specific. I like the idea behind carb back-loading but I don't plan to eat much more than 300g of delicious carbs on my training days.

I'll be training with a 3 day split, 4 days a week and I'll just repeat day 1 on the 4th workout and repeat the cycle the same way DC training would. Its a pretty basic Pull/Push/Legs split.

Monday: Training Day
Tuesday: Training Day
Wednesday: Off/FMC
Thursday: Training Day
Friday: Training Day
Saturday: Off/FMC
Sunday: Off/FMC

FMC will only be like 30 minutes low-medium intensity. I just need to do something in the mornings otherwise my day turns to shit.

Best Lifts:
Flat BB Press - 145kgs x 6 (319x6)
Incline BB Press - 140kgs x 2 (308x2)
Squat - 200kgs x 5 (440x5)
Dead-lift - 260kgs x 1 (572x1)--- this was about 8 months ago. I haven't pulled at all since then but I don't think it will take long for me to get back.

I've taken the whole week off from training, coming off a "cutting phase" and will be klapping it hard again on Monday!! My mind and body are ready... :llama:

Goals
-Continue adding weight to the bar as often as possible.
-Bring up my deltoids, particularly medial and posterior.
-Bring up my calves.

[Barrybolic]

Attached is a pic of my progress so far. The pic on the left was taken before I turned into a planet. The middle pic (planet status) was taken May 20th 2012 when I decided that it had gone too far. Pic on the right was about a week ago. I'm still not satisfied with the amount of fat I'm carrying but I'll get there one day.

[Barrybolic]

Monday
Pull A:

Hammer Pull-down:
1 set - 120kgs x 8 RP 4 RP 3

Pull-ups:
1 set - BW x 18 RP 4

Dead-lift: double over hand grip
1 set - 220kgs x 3 (I'll get that 260 in no time I'm sure)

DB Hammer Curl:
1 set - 28kgs x 8 RP 4 RP 3

DB Preacher Curl:
1 set - 18kgs x 10 RP 4 RP 3

DB Rear Delt Row:
1st set - 18kgs x 25 RP 12 RP 9
2nd set - 23kgs x 12 RP 6 RP 5

Rear Delt Fly Machine:
1st set - 35kgs x 20
2nd set - 40kgs x 18
3rd set - 45kgs x 14
4th set - 50kgs x 10

Standing Calf Raise:
1st set - 142.5kgs x 8
2nd set - 150kgs x 8
3rd set - 157.5kgs x 8
4th set - 160kgs x 8

[Barrybolic]

Tuesday:
Push A:

Flat BB Press:
1 set - 140kgs x 8 +2PR!!! :whoo:

Military Press:
1 set - 90kgs x 6 +1PR!!! :whoo:

Close-grip Smith Pin press:
1 set - 120kgs x 8

Pec Deck:
1 set - 70kgs x 12 RP 8 RP 5

Incline EZ Skull Crushers:
1 set - 45kgs x 12 RP 6 RP 3

1-arm DB Lateral:
1st set - 20kgs x 15
2nd set - 25kgs x 12
3rd set - 25kgs x 10
4th set - 25kgs x 8

Standing Calf Raise:
4 x 120kgs x 8

[Barrybolic]

Thursday:
Legs A:

Back Squat:
1 set - 180kgs x 10 :tsk:

Lying Leg Curl:
1 set - 47.5kgs x 8 RP 4 RP 4

I woke up quite sick this morning and thought about skipping on gym but often I've had great workouts while sick. That was not the case tonight. The squats felt shit and were a few reps short of what I can normally manage. I just want 15 reps dammit!!

[Barrybolic]

Friday:
Pull B:

Narrow Pull-down:
1 set - 100kgs x 12 RP 6 RP 3

Band Pull-aparts + Lying DB Rear Delt Row + Band Pull-apart Partials:
1st set - band x 25 + 10kgs x 20 + band x 20
2nd set - band x 20 + 10kgs x 15 + band x 20

Band Cobra Pulls:
1st set - band x 12
2nd set - band x 10

DB KB Concentration Curl:
1 set - 25kgs x 8 RP 4 RP 2

DB KB Hammer Concentration Curl:
1 set - 25kgs x 10 RP 5 RP 2

Cable Curl (pump set):
1 set - 30kgs x 25

This was all done in my garage using some very old but somewhat useful equipment. It wasn't a great workout but it got the job done.

[Barrybolic]

HELL to the YES!!!!! RPs all over the damn place today! Great workout!

Monday:
Push B:

Incline DB Press (45 degree):
1 set - 60kgs x 8 +3RP!!:whoo:

Smith Military Pin-press (wide grip):
1 set - 100kgs x 8 +2PR!! :whoo:

Reverse Grip Smith Press:
1 set - 140kgs x 8 +2PR!!:whoo:

Pec Deck:
1 set - 80kgs x 12 RP 6 RP 3 +10kgPR!!:whoo:

Triceps Push-down:
1 set - 112.5kgs x 10 RP 5 R 2 My elbows were toast after this. I'll have to switch to rope push-downs or something.


Standing DB Lateral:
1st set - 16kgs x 20
2nd set - 20kgs x 12
3rd set - 20kgs x 10
4th set - 12kgs x 12

Standing Calf Raise:
1st set - 150kgs x 8
2nd set - 150kgs x 8

Seated Calf Raise:
1st set - 65kgs x 25
2nd set - 80kgs x 20
3rd set - 80kgs x 20

[Barrybolic]

Today's leg day definitely made up for the last one.

Tuesday:
Legs:

Hack Squat:
1st set - 75kgs x 8
2nd set - 90kgs x 5

Back Squat:
1 set - 180kgs x 10

Lying Leg Curls:
47.5kgs x 9 RP 5 RP 3 +1PR on first 2!!!:whoo:

[Barrybolic]

Thursday:
Pull A:

Hammer Pull-down:
1 set - 120kgs x 9 RP 5 PR 3 +1RP on first 2!!:whoo:

Pull-ups:
1 set - 12 RP 6

Dead-lift:
1 set - 220kgs x 3 Brand new straps and both tore!! So frustrating... I really could have gotten 5 maybe even 6 reps here. I'll have to go find myself some chalk or something.

DB Hammer Curl:
1 set - 30kgs x 10 RP 5 RP 4 +2kgs PR!!:whoo:

DB Preacher Curl:
1 set - 20kgs x 12 RP 5 +2kgs PR!!:whoo:

DB Rear Delt Row:
1st set - 20kgs x 20
2nd set - 20kgs x 15

Seated Cable Reverse Fly:
3 x 14kgs x 12

Tomorrow is a push day and I'm thinking heavy thoughts
If I walk in feeling strong then I'll go for a 150kg bench press. Hopefully I can smash at least 3 reps!!

[Barrybolic]

Saturday:
Push A:

Flat BB Press:
1 set - 150kgs x 3

Military Press:
1 set - 90kgs x 6.5 I couldn't lock out the 7th.

Close-grip Smith Press:
1 set - 140kgs x 8 PR!!:whoo:

Pec Deck:
1 set - 100kgs x 9 RP 6 RP 4 PR!!:whoo:

Incline EZ Skull Crusher:
1 set - 50kgs x 12 RP 5 RP 3 PR!!:whoo:

Chest Supported DB Lateral:
3 x 12kgs x 15

[Barrybolic]

So I've decided to give myself until the 24th and then I'll start cutting again. It will be.... the final push... the last stand... I will reach 8% body fat. It must be done!

This leaves me with 3 weeks to hit some goals in the gym. Here they are:
Bench Press - 150kgs x 5 I need 2 more reps to get this.
Military Press - 90kgs x 8 I need 2 more reps to get this.
Squat - 180kgs x 15 I need 3 more reps to get this.
Dead Lift - 220kgs x 5 I need 2 more reps to get this.

[Barrybolic]

I haven't been to gym since last Saturday. A stone formed inside a gland/duct under my tongue. I had to get it cut open and stitched closed. The meds have left me quite drowsy but I've finished them and feel good again. I'll get back into the gym tomorrow.

I want to compete in a powerlifting meet next year so I've decided to follow a more goal specific program. I've chosen the 5/3/1 Triumvirate template with a few extra movements added to hit arms and rear delts.

The split looks like this...
Monday: Squat Day
Tuesday: Off
Wednesday: OH Press Day
Thursday: Off
Friday: Deadlift Day
Saturday: Bench Press Day
Sunday: Off

[Barrybolic]

5/3/1 - Cycle 1 - Week 1

Friday: Deadlift Day

Deadlift: double overhand grip + straps
145kgs x 5
170kgs x 5
190kgs x 10 Ppppplenty left in the tank!!

45-degree Hypers:
5 x body weight x 10

[Barrybolic]

5/3/1 - Cycle 1 - Week 1

Saturday: Bench Press Day

Bench Press:
100kg x 5
115kg x 5
135kg x 6

HS Chest Press:
5 x 80kg x 15

HS Pull-down: Narrow underhand grip.
3 x 180kg x 10

HS Row:
2 x 120kg x 8

Bi/Tri Superset: EZ-bar Curl (40kg) + Rope Push-down (55kg)
2 x 12/12

Medial/Posterior Superset: Seated DB Lateral (7kg) + Rear Delt Machine (50kg)
3 x 15/15