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BulkngPHATTraining Log

F*** you summer (Phat/Bulk log)10227

Flo1307 private msg quote post Address this user
As you guys may know or not,i´m from Austria.
Right now the weather is terrible and there is absolutely no sign of summer.(It snowed last week)

At first i was going to cut,but since it was my first i made some mistakes.

However i´m going on a lean bulk for the next summer.(Maybe i´ll throw 1-2 mini cuts in,if my bf goes too high.)

Upper Body Power:

Back
BB Bent over Row 3x5 85kg
Pullups 3x5 Bodyweight
Seated cable row 2x6-7 1xDropset (Not sure about the weight)

Chest
Flat DB Press 2x5 34kg each 1x5 36kg each
Incline DB Press 3x6-10 29kg each

Shoulder
Smith Shoulder Press 3x6 55kg 1xDropset
Smith behind neck... 2x8-12 45kg

Tricep
Close Grip bench 2x6-8 50kg 1x6-8 40kg
Skullcrusher 3x6 40kg
1 hand Cable Pushdown 2xFailure 6kg

Biceps
EZ Spider Curls 2x6-10 25kg
Reverse EZ Curls 2x8-12 17,5kg

Pic are comming soon.
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SwoleAnimal private msg quote post Address this user
When you said you were from Austria I immediately started reading your post in Arnold Schwarzenegger's voice
Post 2 IP   flag post
4real private msg quote post Address this user
Dude good to see another person does high ass volume workout:p
Post 3 IP   flag post
Flo1307 private msg quote post Address this user
@SwoleAnimal thaha i love arni and his accent




@4real it works best for me so far AMINIG 4 dem bulk gainzz
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4real private msg quote post Address this user
@Flo1307 i do like 25 sets+ the kinda person that enjoys being in the gym for long.
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Flo1307 private msg quote post Address this user
Actualy i ss tric&bic on these days.
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Flo1307 private msg quote post Address this user












Bloated AF:




I´m pretty happy with all bodyparty, beside my arms.
Post 7 IP   flag post
Flo1307 private msg quote post Address this user
Lower Body [Squat Power]

Squat
1x5 110kg
1x3 125kg
1x2 145kg

RDL
2x8-12 100kg

Leg Press
3x6-10 220kg

Seated Leg Curls
2x8-12 80kg 1xDropset

Leg Extension
2x8-12 80kg

Abs
Hanging Leg raises 2x8-12 11kg DB
Rope Crunch 3x8-12 (not sure about the weight)

Strength/Energy is coming back
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Flo1307 private msg quote post Address this user
Monday Chest/Back Hyp Energy was OVER 90000000 !!

CHEST

Flat DB Press [Speed]
6x5 26kg each(30 sec rest)
Incline Db Press
3x8-12 29 each
Hammer Strenght
1x8-12 55kg
1x8-12 50kg
1x8-12 45kg
Cable Flys
3x12-(till Failure)

BACK

Bent over Row [Speed]
6x5 65kg (30 sec rest)
Pulldown
3x8-12
Seated cable row
3x8-12
1h Cable Pulldown
3x12-15
Shrugs
2x8-12 60kg

I threw some Tric/bic in,because my arms are lagging.

TRICEPS

Close grip bench
2x6-10 60kg
Pushdown
2x8-12
1h Pushdown
3x12-(till Failure) 7kg

Biceps

Ez Curls
2x6-10 25kg
Reverse Ez Curls
2x8-(till Failure) 15kg
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david12345676 private msg quote post Address this user
looking swole patrol. keep it up biggg
Post 10 IP   flag post
Flo1307 private msg quote post Address this user
Lower Body [DL Power

Deadlift
1x5 100kg
1x3 140kg
1x1 160kg
1x1 170kg

Still aiming for my 180kg PR,before i was cutting i nearly reached it so i´m confident.

RDL
2x6-10 100kg

Squat [Speed]
6x5 65kg
Seated Leg Curls
1x8-12 80kg
1xDropset from 80kg

ABS
Hanging Leg raises
3x8-12 12kg DB
Rope Crunch
3x8-12 (not sure about the weight)
Dragonflies
2x12-15

@david12345676 thx man same to you
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Flo1307 private msg quote post Address this user
Shoulder/Tric/bic [Hyp]

CNS was a little bit damaged from yesterday,so it wasn´t my best workout today.

SHOULDER

Smith shoulder press
1x8-12 55kg
2x8-12 50kg
Smith behind neck
2x8-12 40kg
Rear delt machine
1x6-10 55kg
2x8-12 45kg
Lateral Raise
2x6 6kg each
Dropset
2x6 4kg each
Dropset
2x6 2kg each

TRICEPS

Close grip bench
3x6-10 50kg
EZ Skullcrusher
1x6 40kg
2x6 35kg
Cable Pushdown
2x8-12
1h cable pushdown
2x12-failure 7kg

BICEPS

EZ spider curls
2x8-12 20kg
EZ reverse curls
2x6-10 20kg
Seated Dumbbell Concentration Curls
2x8-12 10 kg
Biceps cable Curl
2x12-15

Shrugs
1x8-12 40kg
1x8-12 60kg
1x6-10 80kg

Afterwards i played 1.5h indoor soccer and now i´m dead haha.

If anyone gives a fuck here is my cheat meal.(not a single macro was counted)


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Flo1307 private msg quote post Address this user
Thursday rest day

Friday Upper Body [Power]

BACK

BB Bent over Row 1x4 90kg 2x5 85kg
Pullups 3x5 Bodyweight
Seated cable row 2x8-10 1xDropset (Not sure about the weight)

CHEST
Flat DB Press 1x6 34kg each 2x5 36kg each
Incline DB Press 1x6-10 31kg each 2x6-12 26 each (higher angle)

SHOULDER
Smith Shoulder Press 4x6 55kg 1xDropset

TRICEPS
Close Grip bench 3x6-8 50kg
Skullcrusher 3x6 40kg last set SS with Pushups-failure

BICEPS
EZ Spider Curls 2x6-10 25kg
Reverse EZ Curls 2x8-12 17,5kg

Energy was like




I´m also looking leaner since i increased my cals.
Looking forward to tomorrow LEG DAY.
Post 13 IP   flag post
Flo1307 private msg quote post Address this user
Lower Body [Squat Power]

Squat
1x5 115kg
1x5 125kg
1x4 130kg

RDL
2x8-12 100kg

Today i tried double overhand grip and it was awkward AF.So i´m going on with a mixed grip and switch it each set.

Leg Press
3x6-10 200kg

Seated Leg Curls
2x8-12 80kg 1xDropset

Leg Extension
2x8-12 80kg

Abs
Hanging Leg raises 2x8-12 11kg DB 1x8-12 bodyweight
Rope Crunch 2x8-12 (not sure about the weight)
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leanr0x private msg quote post Address this user
dude i am in

österreich kollege
von wo genau bist du?
Post 15 IP   flag post
Flo1307 private msg quote post Address this user
Tirol brah and you ?
Post 16 IP   flag post
leanr0x private msg quote post Address this user
oberösterreich!
also on a bulking with that shit weather^^

lets waste no gains on cutting for this short summer^^
Post 17 IP   flag post
Flo1307 private msg quote post Address this user
yeah so true dude haha
Post 18 IP   flag post
Flo1307 private msg quote post Address this user
Monday Chest/Back Hyp

CHEST

Flat DB Press [Speed]
6x5 26kg each(30 sec rest)
Incline Db Press
1x8-12 29 each 2x8-12 26kg each (higher angle)
Hammer Strenght
1x8-12 55kg
1x8-12 50kg
1x8-12 45kg
Cable Flys
3x12-(till Failure)

BACK

Bent over Row [Speed]
6x5 65kg (30 sec rest)
Pulldown
3x8-12
Seated cable row
3x8-12
1h Cable Pulldown
3x12-15

TRICEPS

Skullcrusher
3x6-10 EZ-Bar 30kg
1h Pushdown
2x12-Failure 7kg

Biceps

Ez Curls
2x6-10 25kg
Reverse Ez Curls
2x8-(till Failure) 17,5kg

Not my best workout but still good.
Post 19 IP   flag post
Flo1307 private msg quote post Address this user
Lower Body [DL Power]

Deadlift
1x5 135kg
1x4 145kg
1x3 150kg

I know that i have way more potential on deadlift,but my focus right now lies on other points and i´m pretty happy with my lower back.

RDL
2x6-10 100kg

Squat [Speed]
6x5 65kg
Seated Leg Curls
2x8-12 80kg
1xDropset from 80kg

ABS
Hanging Leg raises
3x8-12 12kg DB
Rope Crunch
3x8-12 (not sure about the weight)
Dragonflies
2x12-15

KEEP IT UP GUYS! have a nice day
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Flo1307 private msg quote post Address this user
Cuz i'm pretty exhausted I'm planing a deload week.

How would you guys calculate your macros on a deload week?.-200?
Post 21 IP   flag post
AverageJoe private msg quote post Address this user
i would eat at maintenance
but im curious about what others would say
Post 22 IP   flag post
NorIda private msg quote post Address this user
I would continue with your current macros, maybe lower them slightly, but I would still keep them a bit above maintenance, as imo, it will help aid in recovery
Post 23 IP   flag post
Flo1307 private msg quote post Address this user
@NorIda @flexdec INSTANT REPLY thx guys haha.

Yeah i think I'm going on a slightly cal + maybe 100 above maintenance.

How often do you guys a deaload ? Have you planed one in your routine ?
Post 24 IP   flag post
NorIda private msg quote post Address this user
I don't personally plan my deloads. If I feel like going to the gym, I go. The last thing I personally want, is the desire to go to the gym, but "not being allowed" to go because its a deload.

But thats personal preference, I know some people would prefer to just schedule one every 6-8 weeks or so.
Post 25 IP   flag post
Flo1307 private msg quote post Address this user
BAMMMMM OK guys after an epic cheat day and the fact that i´m going for vacation to Germany on 12.July for 1.5 week,i've decided not to go on a deload week.

Trainingslog from today and pics are coming soon.
Post 26 IP   flag post
Flo1307 private msg quote post Address this user
Friday Upper Body [Power]

BACK

BB Bent over Row PR!
1x5 2x4 90kg +last set dropset til failure
Pullups
3x5 Bodyweight
Seated cable row
2x6-10 (Not sure about the weight)
1x8-12 1xDropset (Not sure about the weight)

CHEST

Flat DB Press
1x6 34kg each
2x5 36kg each
Incline DB Press
1x6-10 31kg each
1x6-10 29kg each
1x8-Failure 26kg

SHOULDER

Smith Shoulder PressPR!
1x6 60kg
1x6 57,5kg
1x6 55kg
1xdropset 6 reps 50kg/40kg/30kg/25kg

TRICEPS

Close Grip bench
3x6-8 50kg
Skullcrusher
3x6 40kg last set SS with Pushups-failure

BICEPS

EZ Spider Curls
1x6-10 25kg
1x7 27,5kg
Reverse EZ Curls
2x8-12 20kg


After my vacation in Germany i´m looking forward to try HST,so i´m pretty excited to see how it works for me!
Post 27 IP   flag post
Flo1307 private msg quote post Address this user
Ok here are my current pics.

I'd really appreciate it if you guys give me a little feedback on my physique and your opinion on my weekpoints!

YOU GUYS really helped me out with my progress so far,THANKS!!




















Post 28 IP   flag post
Flo1307 private msg quote post Address this user
AAAAAAAAAALLLLLLLLRIGHT GUYS today was Lower Body [Squat Power] and i killed it.

Squat
1x3 125kg
1x3 130kg
1x4 135kg

PR all over the place [mixed wendlers 5/3/1 and phat for my lower body]

RDL PR
2x8-12 105kg

Leg Press
2x6-10 200kg
1x6 220kg

Seated Leg Curls
2x8-12 80kg 1xDropset

Leg Extension
2x8-12 80kg

Abs
Hanging Leg raises 1x8-12 11kg DB 2x8-12 14kg
Rope Crunch 3x8-12 (not sure about the weight)
Dragonflys 3x12-15
Post 29 IP   flag post
Flo1307 private msg quote post Address this user
BOOOOOOM here we go guys Monday Chest/Back

Today it was HOT AF and there were only 3-4 guys in my gym lol.

This is the reason why i love these board so much,because my simplyshredded brahs DONT GIVE ANY F*** how the weather is or some other beta shit haha.

CHEST

Flat DB Press [Speed]
6x5 26kg each(30 sec rest)
Incline Db Press
2x8-12 29 each 1x8 31kg each PR
Hammer Strenght
1x8-12 55kg
1x8-12 50kg
1x8-12 45kg
Cable Flys
3x12-(till Failure)

Back

Bent over Row [Speed]
6x5 67.5kg (30 sec rest) PR
Pulldown
3x8-12
Seated cable row
3x8-12
1h Cable Pulldown
3x12-15

TRICEPS

Skullcrusher
3x6-10 EZ-Bar 30kg
DIPS
3x8 BW-15kg(60)
1h Pushdown
2x12-Failure 7kg

Biceps

Ez Curls
2x6-10 25kg
Reverse Ez Curls
2x8-(till Failure) 20kg
Cable Curls
2x8-12




Have a nice day !
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