DLee's Bulking thread

[DLeeicious]

Did Back/Bi's yesterday. Gonna do shoulders tomorrow and then start with my deload for a week.

Warmup:10 minutes on the bike.

Pullups wide pronated:
BW+20 x 7,5,5

Deadlifts:
135x10x2
185x8
235x5x3

Bent over BB Rows:
135x12
155x10
175x6
175x4
135x8 drop set

Bent over DB Rows:
60x10
75x10x3

Barbell Curls:
65x8
85x9
85x7
85x6
65x6 drop set

Cable Curls one arm:
50x12
60x9
60x8

[DLeeicious]

Forgot to update. Did shoulders. Not the best workout weight wise but I did significantly shorten time between sets (something I'm going to focus on) and got a great burn honestly the best shoulder workout I can remember, feels good.

Shoulder Press DBs:
45x12
60x8
60x7
60x7

Military Press Machine:
135x12
150x10
165x9

Upright Rows:
45x12
95x10
95x9
95x8

Shrugs BB:
135x20
225x16
225x14
275x12x2

Side DB Raises:
25x10x2
25x9

DB Shrugs:
90x10x3

Starting my deload week tomorrow. Going to be doing 60% ish of weight with the same amount of reps for my normal routine. For BW exercises I'll do 50% of the reps.

[DLeeicious]

First Deload workout was quads and calves.

Again, 50-60% of normal weight with same amount of reps or for BW exercises half the normal reps. Goal is to really stretch and focus on form.

Warmup:5 minutes on treadmill at 6.5

Squats:
95x10
135x5x5

Leg Extensions:
60x10x3
90x10x2

Calf Raises:
6 plates x 12 reps x 3 sets

That's it.

[DLeeicious]

Did my second and third deload workout. About 50% of weight or with BW exercises about 50% of normal reps. Left the gym with tons in the tank. Just focused on form and really stretching on all movements.

Chest/Tri's (Friday):

DB Bench Press:
45x12x3

Incline DB Press:
35x12x3

Decline BB Press:
85x12x3

Cable Crossovers:
30x12x3

Dips:
BWx10
BWx8
BWx6

Chair Dips:
3x10

Today:

Warmup: 10 minutes at 4.5 on treadmill

Wide Pronated Pull Ups:
BWx6,5,4

Regular supinated grip:
BWx6,5,4

DL's:
135x5x5

Barbell Rows:
135x6,5,4

Close Hammer Grip Pull Ups:
BWx6,5,4

Barbell Curls:
45x12x3

[DLeeicious]

Last deload workout today was shoulders. Real quick, I played basketball for two hours prior so I was dead tired.

Again, about 50% of weight same reps as normal.

DB shoulder presses:
35x12x3

Upright BB Rows:
45x12x3

BB Shrugs:
135x12x3

That's all.

[DLeeicious]

Definitely feeling real motivated right now. The deload week really had me itching to lift heavier and really has got my mind right. Gonna destroy in the gym this week, expecting a lot of PRs.

Weighed in at 191 yesterday. Going to try and hover around 190 for the next 1-2 months before starting a slow 10 pound cut or so. Hopefully I added some LBM!

Gonna tweak a few parts of my routine. Moving exercises around and adding/subtracting exercises. But gonna keep the same split for now.

Oh and since I feel in awful shape running around the basketball court I am going to add in a bunch of cardio to work my way back. I have a month off before starting 2 basketball leagues and I want to be in better shape by then.

[DLeeicious]

Did quads/calves yesterday.

Warmup: 10 minutes on stationary bike

BB Squats:
135x10
185x6x2
225x5x2
225x3
225x2
245x1
265x1

Very happy - all reps form was tight, went ATG on all reps. Going to hit 300 next week, book it.

Lunges: My nemesis - I hate these
with 35 pound DB's in each hand did 3 sets of 8 reps

Leg Extensions:
120x12
140x10
170x8
170x6

Calves:
Weight is pretty irrelevant I've found. I just use the squat machine and do 3 sets of 12 slow reps. I've found I get the same burn almost no matter what the weight.

Notes: My knee still hurts but it's just a discomfort and I am just going to work through it and it probably won't ever go away, oh well. Very happy with my squats I think I can hit 315 (3 pps) with in a few months ATG. My previous record was 275 with bad form and not all the way down so real happy with my progress.

[DLeeicious]

Chest/Tris. Changed up the order a little moving incline DB presses to first which obv bumped them up but lowered the flat numbers. I like this way better I think.

Incline DB Press:
50x10x2
65x10
70x8
70x7
70x7

Flat DB Press:
70x8
70x7
70x7
50x6 drop set

Decline BB Press:
135x10
135x10
135x9

Cable Crossovers:
60x10
60x8
60x6
45x6 drop set

Dips:
BW+20x11
BW+20x9
BW+20x8
BWx4 drop set

V Grip Tri Pushdowns:
130x15
160x10
160x8

Incline Pushups -> Chair Dips Superset:
14-> 8
12-> 6

I like the weighted dips definitely gonna keep those and add a little as time goes on.

[DLeeicious]

Been lazy updating but not lazy going to the gym. Got back/bi's tonight will start posting all workouts again now that most of my busy time is over.

[DLeeicious]

Did back/bi's tonight. Was a decent workout but fell short of my DL PR attempt Will get it next time!

Warmup: Biked a mile.

Supinated regular grip Pull Ups:
BW+25x9
BW+25x7
BW+25x5

Pronated wide grip Pull Ups:
BWx10
BWx6
BWx5

Dead Lifts:
135x6x2
185x6
235x3x2
235x2
255x1
275x1 form was pretty tight got it videoed will upload later if I remember
305x0 (PR is 295)

Bent over BB Rows:
135x10
155x8x2
175x5 -> 175x6 partial deadlift superset

Hyperextensions:
Holding 25 pound weight 3 sets of 10

BB Curls:
45x10
85x10
85x8
85x6

Single arm cable curls:
50x10
50x8
50x7

Close hammer grip pull ups:
1 set til failure got 7 reps

[DLeeicious]

No work tomorrow got in a late night lift, was amazing like 5 people in the gym love it! Did shoulders.

Standing BB OHP:
45x12
95x12
115x8
115x7
115x6
95x5 drop set

Upright BB Rows:
95x10
95x8
95x8

^^^ hate these, feel like I can't progress at them.

BB Shrugs:
225x12
275x10x2
225x8

Lateral DB Raises:
25x12
30x9
30x8x2

Arnold Presses:
35x12
35x10x2
35x8

DB Shrugs:
100x10
100x8x2

Then ran a mile. Gonna do some more cardio, I'm in awful shape.

[DLeeicious]

Did Quads/Calves today. Pretty good workout although my knee is still hurting.

Warm up: 8 minutes on treadmill @ 6.0

Squats:
135x6x2 WU
185x6 WU
235x3
255x1
275x1
285x1 - PR
225x5 -> 135x10 drop set

Leg Press:Replacing lunges with leg press moving forward. I just hate lunges
3pps x 10
4pps x 5 x 3

Leg Extensions:
150x12
180x10
210x8
240x6

Calf Raises:
4pps x 12 x 3

Then ran a mile to finish. Going to try and do a lot more cardio, I'm in bad shape right now. Starting 2 basketball leagues soon though which will help get me in better running shape.

[DLeeicious]

Got blindsided Tuesday by the flu just came out of nowhere. I drove into work Tuesday morning after getting no sleep that night. Threw up after an hour of work. Went home and had one of the worst days ever rolling around in bed unable to sleep. Still don't feel good at all, lost about 8 pounds already (mostly water weight from sweating in bed with my fever) and am just completely drained.

Hope I can snap out of this and get back to lifting on Monday without a ton of strength lost but this blows big time. Trying to drink as much water as I can and force down food (ate about 1500 calories total in 2 and a half days).

[DLeeicious]

Just recovering. Played basketall yesterday and felt real good to sweat everything out. New gameplan for all of 2012 I am going to just do Rippletoes. I'm convinced - no need to do any iso exercises no need to do any abs. Eat right and get as strong as possible at the important lifts. Going to do this all year and see how strong I can get. My split is going to be:

Workout A:
Squats 3x5
Bench Press 3x5
Deadlifts 1x5

Workout B:
Squats 3x5
OHP 3x5
Bent over rows 3x5 (slight tweak I think he recommends Cleans I just love BB Rows)

Am going tonight to gauge about where I'm at with both being sick for a week and not having a clue what my 3x5 maxes are. I think I am going to start light at 185 for squats, 155 for bench, 185 for DL's, 115 for OHP and 135 for Rows. My estimated 1RM for each right now is: 305 for squats, 315 for DLs, 225 for bench, 175 for OHP and 205 for Rows. Just ball parks but I think that's starting light enough and I'll increase each workout.

Going to maintain for a few months then cut 10 or so for summer then go from there.

[DLeeicious]

Got my first workout in. Was light weight will slowly move up. Knee is still killing me @#$@#$! oh well.

Squats:
135x5x2 warmup
205x5x3

Bench Press:
135x4x2 warmup
165x5x3

Deadlifts:
135x5x2 warmup
205x5x1