Gymrat's Bulking Log - Year 2; A wiser and smarter approach

[gobbla]

Keep at it. You've got a strong enough foundation that it's not going to do any harm. Best case you see size gains. You'll almost certainly shore up a weak area or two that isn't getting hit just right from the more basic compound lifts.

Doing good, doing good.

[Terry Monk]

Thanks gobbla.

W1 D6. Shoulders

military press - 135; 155; 185; 185; 185; 185
ss w/
incline lateral raises - 20's all 5 sets

alternating db press - 40's; 45's; 50's; 60's; 70's
ss w/
upright row - 65; 65; 70; 70; 70

seated cable row to neck - 50; 70; 75; 80; 85
ss w/
incline rear delt raise - 20's all 5 sets

Also did 20 mins of HIIT this morning = burpees

[Terry Monk]

W2 D1
chest/back

flat bench - 225 all 5 sets
ss w/
flat db flyes - 50's all 5 sets

incline bench - 135; 140; 145; 150; 155
ss w/
incine db flyes - 40's all 5 sets

pull ups - bw+10; +20; +30; +40; +50
ss w/
1 arm db row - 60's all 5 sets

bent over bb row - 185; 205; 205; 205; 210
ss w/
cable row - 60; 100; 105; 105; 110

Just not feeling the energy since I'm on Adam's Diet

[Terry Monk]

W2 D2
legs/abs

front squats - 135; 185; 185; 205; 235
ss w/
lunges - 35's all 5 sets

natural glute ham raise - bw for all 5 sets
ss w/
leg curl - 50; 70; 80; 80; 80

sumo dead - 225; 275; 275; 275; 275
ss w/
db rom. d.l. - 95's all 5 sets

weighted cable crunches - 60; 70; 80; 90; 100
swiss ball crunches 5x5

[Terry Monk]

W2 D4
bis/tris

bb curl - 75; 85; 90; 95; 105
ss w/
db curl - 40's all 5 sets

preacher curl - 75; 80; 85; 90; 90 (got the those two sets of 90 for 4 reps ea.)
ss w/
hammer curls - 30's all 5 sets

weighted dips - bw+40; +50; +60; +70; +80
ss w/
decline tri ext (bb) - 75; 80; 80; 85; 90

lying tri ext (db) - 40's; 45's; 50's; 55's; 55's
ss w/
cable pressdown - 60; 70; 75; 75; 75

Was a really good workout tonight, perhaps because I used my Palm mp3 player. Really good pump.

[Mahler]

Terry,
Holy crap, your military press is about what I bench. I was also impressed by those front squats. Great job. Seriously great workouts.

[Terry Monk]

Thanks John. Since I've started on Adam's Diet I've actually noticed my strength dipping a bit on the heavier movements. My deads and bench numbers are definitely not up to where I was at just a few short weeks ago, however I am trying to lose this excess bodyfat.

Thanks for checking in and for the kind words.

[Terry Monk]

20 mins of HIIT cycling today with some ab work. Swiss ball weighted crunches and swiss ball oblique crunches.

[Terry Monk]

W2 D6
shoulders

military press - 155; 175; 185; 185; 185
ss w/
incline lateral raises - 25's all 5 sets

alternating db press - 50's; 60's; 70's; 70's; 70's
ss w/
upright bb row - 75 all 5 sets

cable row to neck - 75; 75; 80; 85; 90
ss w/
incline rear delt raises - 25's all 5 sets

[Terry Monk]

Off weight day.
20 mins of HIIT cycling.
Ab work

[Terry Monk]

W3 D1
chest/back

flat bb bench - 185; 205; 215; 225; 235
ss w/
flat db flyes - 55's for all 5 sets

incline bb bench - 155; 165; 170; 175; 185
ss w/
incline db flyes - 45's all 5 sets

pull ups - bw+20; +35; +45; +55; +65
ss w/
1 arm db row - 65 all 5 sets

bent over bb row - 205; 215; 225; 225; 230
ss w/
cable row - 90; 90; 100; 100; 100


I hadn't tested my bf in a couple weeks or weighed myself and I was noticing that my pants have been getting a bit looser so I decided to check it tonight.
To my surprise my calipers showed me at 9.7% which I'm certain is not accurate, I'm guessing more like 10.7% based on the knowledge of my body and how it changes. However I got on the scale and found that I still weighed 186! Now that can't be right.... can it? Have I finally discovered the sweet spot in my training? Doing the impossible? Maintaining body weight while lowering bf? I sure as hell hope so. I'm pretty happy right now.

[Waittz]

Your numbers are starting to get very impressive, keep up the good work.

[Terry Monk]

Off weight day.

20 mins HIIT cycling & direct weighted ab work

[Terry Monk]

W3 D3 - legs

front squats - 155; 185; 205; 235; 255
ss w/
lunges - 40's all 5 sets

neutral glut/ham raises - bw all 5 sets
ss w/
standing 1 leg curl - 70; 80; 90; 90; 90

sumo deads - 245; 245; 295; 295; 295
ss w/
db romanian dl - 90's all 5 sets

standing calve raises - 3x10 with 225 lbs

[ParanoidAndroid]

Nice front squats. 2 plates is sick.

Let us know if you keep losing fat/gaining muscle.

[Terry Monk]

Don't worry. I'll be singing it from the mountain tops. You'll hear me alright.

[Terry Monk]

Week 3 Day 4

bis/tris

bb curls - 95; 95; 95; 105; 110
ss w/
db curl - 45's all 5 sets

preacher curls - 80; 80; 80; 85; 90
ss w/
hammer curls - 35's all 5 sets

weighted dips - bw+50; +60; +70; +80; +90
ss w/
decline tri ext. - 85; 85; 85; 90; 90

lying tri ext - 55's; 55's; 55's
ss w/
cable pressdown - 70 for 3 sets

I ran out of time for my workout and had to cut my last superset down to 3 sets vs. 5.

Those weighted dips hurt soooooo good.

[RacerBill]

Dips +90! Wow. I bet that leads to jello arms.