6 month Bulk Oct 11 - Mar 2012

[Mr-L]

Re-re.....good shit! Welcome to MC!

Thanks for the welcome recon!

 

[Mr-L]

An update on my current stats, im up to 180lbs which is a 10lbs increase in 3 weeks which im pleased with considering im going through my PCT.

My strength is increasing well, its not quite where i left off after my last bulk but i should be back to that level in the next 3-4 weeks.

I have 3 weeks left of using slin so im hoping to gain another 3-5lbs in that time which will leave me at 185lbs at the end of my PCT which ill then hold at untill January ready to go back on cycle.

 

[big in vegas]

Sounds good, 10 pounds in 3 weeks is pretty impressive

 

[Mr-L]

Sounds good, 10 pounds in 3 weeks is pretty impressive

I think alot of the weight is just added water weight because when i was at 170lbs i was at quite a large calorie defecit so i think my body was quite depleted.

Now i feel really quite full again, insulin is obv adding to this fullness also.

 

[Mr-L]

My weight is around 176-178lbs atm, have been ill the last few days mind which hasnt helped.

Im going to try a new workout routine, ive read up on the 5x5 format and it seems to be rated well by alot of people. The just of it for anyone who is unfamiliar is to perform 5 sets of each exercise and achieve 5 reps per set. If you achieve 5 reps in each set then the next session you increase the weight. Its a low rep strength building routine.

I started on monday and done the following:

Monday
Flat Bench Press
1 x Warm up set (10 reps slow with medium weight)
Set 1 - 100kg (220lbs) x 5
Set 2 - 100kg (220lbs) x 5
Set 3 - 100kg (220lbs) x 5
Set 4 - 100kg (220lbs) x 5
Set 5 - 100kg (220lbs) x 5

45' Incline Bench Press
Set 1 - 80kg (176lbs) x 5
Set 2 - 80kg (176lbs) x 5
Set 3 - 80kg (176lbs) x 5
Set 4 - 80kg (176lbs) x 5
Set 5 - 80kg (176lbs) x 5

45' Incline Dumbell Flys
Set 1 - 22.5kg (50lbs) x 5
Set 2 - 22.5kg (50lbs) x 5
Set 3 - 22.5kg (50lbs) x 5
Set 4 - 22.5kg (50lbs) x 5
Set 5 - 22.5kg (50lbs) x 5

Tuesday
Squats
1 x Warm up set (10 reps slow with medium weight)
Set 1 - 100kg (220lbs) x 5
Set 2 - 100kg (220lbs) x 5
Set 3 - 100kg (220lbs) x 5
Set 4 - 100kg (220lbs) x 5
Set 5 - 100kg (220lbs) x 5

Leg Press with calf raise
Set 1 - 160kg (352lbs) x 5
Set 2 - 160kg (352lbs) x 5
Set 3 - 160kg (352lbs) x 5
Set 4 - 160kg (352lbs) x 5
Set 5 - 160kg (352lbs) x 5

Not great weight but as this is my 1st week i wanted to use something i was comfortable with. Will be upping the weights next week and start progressing!

 

[big in vegas]

It's hard to think in kg since I haven't competed in powerlifting in a few years, but the weight doesn't look too bad

 

[Mr-L]

It's hard to think in kg since I haven't competed in powerlifting in a few years, but the weight doesn't look too bad

Im trying to learn conversions to lbs in my head but its like learning another language lol

Since its seems that everyone on here is from the other side of the big pond ill do the conversions to suit you lot from now on

 

[Mr-L]

Thursday
Seated Rows
1 x Warm up set (10 reps slow with medium weight)
Set 1 - 102kg (225lbs) x 5
Set 2 - 102kg (225lbs) x 5
Set 3 - 102kg (225lbs) x 5
Set 4 - 102kg (225lbs) x 5
Set 5 - 102kg (225lbs) x 5

Lat Pull Downs
Set 1 - 80kg (176lbs) x 5
Set 2 - 80kg (176lbs) x 5
Set 3 - 80kg (176lbs) x 5
Set 4 - 80kg (176lbs) x 5
Set 5 - 80kg (176lbs) x 5

Standing Bicep Curls Using Cables (Individual Cable Weight)
Set 1 - 32.5kg (72lbs) x 9
Set 2 - 32.5kg (72lbs) x 7
Set 3 - 32.5kg (72lbs) x 6
Set 4 - 32.5kg (72lbs) x 5
Set 5 - 32.5kg (72lbs) x 4

 

[Mr-L]

Friday
Seated DB Shoulder Press
1 x Warm up set (10 reps slow with medium weight)
Set 1 - 35kg (77lbs) x 5
Set 2 - 35kg (77lbs) x 5
Set 3 - 35kg (77lbs) x 5
Set 4 - 35kg (77lbs) x 3
Set 5 - 35kg (77lbs) x 1

Seated DB Side Raises
Set 1 - 12.5kg (28lbs) x 5
Set 2 - 12.5kg (28lbs) x 5
Set 3 - 12.5kg (28lbs) x 5
Set 4 - 12.5kg (28lbs) x 5
Set 5 - 12.5kg (28lbs) x 5

DB Front Raises
Set 1 - 17.5kg (38.5lbs) x 5
Set 2 - 17.5kg (38.5lbs) x 5
Set 3 - 17.5kg (38.5lbs) x 5
Set 4 - 17.5kg (38.5lbs) x 5
Set 5 - 17.5kg (38.5lbs) x 5

Shrugs (exc Shrug Bar Weight)
Set 1 - 110kg (243lbs) x 5
Set 2 - 110kg (243lbs) x 5
Set 3 - 110kg (243lbs) x 5
Set 4 - 110kg (243lbs) x 3
Set 5 - 110kg (243lbs) x 1

 

[Metal85]

up them reps

 

[Mr-L]

up them reps

Once a block of 5 sets are completed with 5 reps for each set, i can then increase the weight. Its a popular strength training program.

 

[Mr-L]

I tried my 1 rep max this weekend on flat bench and i managed to get 125kg (276lbs) up fot the 1st time

My target of 150kg for 1 rep still seems a fair bit away but ill get there, looking forward to Jan so i can start my next cycle to get things moving along just a bit quicker!

 

[Metal85]

updates?

 

[mickdoo]

good job On the 1 rep max for the bench

 

[Mr-L]

Saturday
Flat Bench Press
1 x Warm up set (10 reps slow with medium weight)
Set 1 - 120kg (265lbs) x 1
Set 2 - 125kg (276lbs) x 1
Set 3 - 100kg (220lbs) x 7
Set 4 - 100kg (220lbs) x 5

45' Incline DB Bench Press
Set 1 - 40kg (88lbs) x 7 (each DB)
Set 2 - 40kg (88lbs) x 5
Set 3 - 40kg (88lbs) x 4
Set 4 - 40kg (88lbs) x 2

Flat Dumbell Flys
Set 1 - 25kg (55lbs) x 9
Set 2 - 25kg (55lbs) x 8
Set 3 - 25kg (55lbs) x 7
Set 4 - 25kg (55lbs) x 5

45' Incline Dumbell Flys
Set 1 - 22.5kg (50lbs) x 7
Set 2 - 22.5kg (50lbs) x 6
Set 3 - 22.5kg (50lbs) x 6
Set 4 - 22.5kg (50lbs) x 5

Skullcrushers
Set 1 - 30kg (66lbs) x 10
Set 2 - 30kg (66lbs) x 10
Set 3 - 30kg (66lbs) x 8
Set 4 - 30kg (66lbs) x 6


Wednesday
Squats
1 x Warm up set (10 reps slow with medium weight)
Set 1 - 100kg (220lbs) x 6
Set 2 - 110kg (242lbs) x 3
Set 3 - 100kg (220lbs) x 5
Set 4 - 80kg (176lbs) x 8

Leg Press with calf raise
Set 1 - 160kg (352lbs) x 8
Set 2 - 160kg (352lbs) x 8
Set 3 - 160kg (352lbs) x 6
Set 4 - 160kg (352lbs) x 5

Leg Extensions
Set 1 - 80kg (176lbs) x 8
Set 2 - 80kg (176lbs) x 7
Set 3 - 80kg (176lbs) x 6

Training has been a bit varied this week as ive trained with 2 different people in search of a training partner. My mate has now joined the gym so will try and structure a new workout plan that we are both happy with.

My weight is still 178lbs.

 

[Mr-L]

good job On the 1 rep max for the bench

cheers! its nice when you see progression