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Good Will Bulking (log)12128

NJT private msg quote post Address this user
About time I started a proper log. I've been pretty lazy in my transition to bulk after my holiday but I feel like I'm finally back into things. I've had a couple of weeks in the gym preparing/getting used to phat/ being a lazy shit, so I've worked out my general structure of the plan.
Start weight: 73kg 161 lbs
Goal Weight @10-12%bf: 81kg 179 lbs

Ambitious but possible.
I'll post my first session tomorrow as well as some more specific goals.
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More goals;

Increase bench fom 105kg to 120kg
Increase Deadlift from 200kg to 215kg
Increase Squat from 170kg to 185kg

Chest size and symmetry
General flexibility
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07/10 Upper body power

Bent over row: 3x3 80kg
Wide grip chins: 2x6 +15kg
Supinated pulldown: 2x10 40kg
Bench press: 3x5 70kg
Decline dumbbell press: 2x10 20kg
Seated dumbbell shoulder press: 3x8 20kg

Skipped the last 2 arm exercises because I'm a terrible person and ran out of time.

Still trying to adapt to the program so not going all out on many things yet.
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08/10 Lower body power

Squat: 3x5 105kg
Leg press: 2x6 100kg
Leg extension: 2x10 50kg
Stiff leg dl's: 3x10 60kg
Seated leg curl: 2x10 45kg
Leg press calf raise: 2x20 90kg

Seated calf machine was broken

Finding some exercises much easier now but still work to be done before I'm in full swing.
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SwoleAnimal private msg quote post Address this user
Lol love the thread title

Bulking is fun (well maybe food can be expensive) Gluck brah!
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NJT private msg quote post Address this user
@swoleanimal

Thanks mate!

Can be fun. It's nice to get to peak strength and size and not cry myself to sleep at night after eating too much.
But on the otherhand, bulking through the winter I tend to just see myself getting fatter and paler.
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NJT private msg quote post Address this user
09/10

Resssssst
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THE GODFATHER wannabemuscular private msg quote post Address this user
Reps for thread title. One of my favorite movies . . .
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NJT private msg quote post Address this user
10/10 Back & shoulders hypertrophy

Bent over row: 6x3 50kg
Wide chins: 3x8
T-bar row (machine): 3x12 25kg
DB row: 2x12 22.5kg
Underhand row: 2x20 40kg
Overhead press: 3x8 40kg
Upright row: 2x12 25kg
Lateral raises: 3x12 5kg

I struggled with the last 2 rows. My brachialis burned out from the short rest periods. I may change the rest to 90 seconds for the later exercises or I may try and adapt and keep the weight the same for a while longer.
Overall though I feel this was a good session.
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NJT private msg quote post Address this user
11/10 Legs hypertrophy

Squat: 6x3 70kg
Leg press: 3x12 100kg
Lunges: 2x12 15kg
Leg extension: 3x15 50kg
Stiff leg dl's: 3x8 60kg
Lying leg curl: 2x12 50kg
Seated curl: 2x15 50kg
Leg press calf raises: 2x20 106kg

I made a jump to quickly on extensions and leg press so my dl's suffered weight wise.
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NJT private msg quote post Address this user
12/10 Chest & arms hypertrophy

Bench press: 6x3 45kg
Decline dumbbell press: 3x12 20kg
Incline machine press: 3x12 40kg
Cable flys: 2x20 11kg
Barbell curl: 3x8 35kg
Preacher machine curl: 2x15 18kg
Cable curl: 2x15 22kg
Dumbbell skull crushers: 3x12 7.5kg
Cable pressdowns (straight bar): 2x15 40kg
Dumbbell kickbacks: 2x15 6kg

Happy with today. Hit all my numbers well. I'd like to go heavier on the skulls and kickbacks but my tendons get a bit sore when I go any heavier.
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14/10 Upper body power

Bent over row: 3x4 80kg
Wide grip chins: 2x6 15kg
T bar row (machine): 2x10 30kg
Bench press: 3x5 75kg
Decline dumbbell press: 2x10 22.5kg
Seated dumbbell press: 3x8 20kg
Barbell curl: 3x8 35kg
Dumbbel skull crushers: 3x10 10kg

The frequency hit me today. Sore joints and didn't feel too strong. Hit all my numbers again but I'm going to have to leave some lifts where they are for another 2-3 weeks I feel until I fully adapt.
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15/10 Lower body power

Squats: 3x5 107.5kg
Leg press: 2x6 150kg
Leg extensions: 2x10 50kg
Stiff leg dl's: 3x10 70kg
Seated hamstring curl: 2x10 45kg
Leg press calf raises: 2x20 l06kg
Standing calf raise machine: 3x10 55kg

Today went well apart from the fact I forgot to wear my converse, so the compounds were a little too fluid. Definitely ready to move up the isolations. Going to keep the compounds the same for next week when I have the correct footwear. I went on instinct with rest today during squats and dl's, no more than 2 minutes I don't think though.
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NJT private msg quote post Address this user
I HATE REST DAYS

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Danimal_88 private msg quote post Address this user
keep up the good work
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NJT private msg quote post Address this user
IT'S MY PARTY AND I'LL LIFT IF I WANT TO

22 today but no excuse to skip something you enjoy.

Back & shoulders hypertrophy

Bent over row: 6x3 50kg
Wide grip chins: 3x8
T-bar row machine: 3x12 27.5kg
Dumbbell rows: 2x12 25kg
Straight bar cable rows: 2x20 18kg
Overhead press: 3x8 42.5kg
Upright row: 2x12 25kg
Lateral raises: 6kg

Sticking with these weights at least another week to pin down form and contraction. I'll be lowering the 20 reps on the last back exercise (just doesn't seem to do much for me). My wrists still get a bit sore during upright rows (pussy I know), may switch to single arm next week. Other than that, good session.
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pandasashi private msg quote post Address this user
i never found traditional upright rows to be worth it...snaps my wrist, tweaks my shoulder sometimes...so now i do them with the tricep pushdown rope and fully extend my arms over head after the upright row part...smokes my traps and shoulders along with a bit of tris..
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pandasashi private msg quote post Address this user
just something to concider..
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NJT private msg quote post Address this user
@pandasashi Sounds interesting, is it just with a neutral grip? Cheers
Post 19 IP   flag post
pandasashi private msg quote post Address this user
i set the pulley to the floor, grab the rope exactly the same as when you do tris (the balls down/on the opposite side of your thumb in your hand)..do an upright row but instead of stopping just under your face, keep going up
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NJT private msg quote post Address this user
Cool, I'll give that a go.
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Legs hypertrophy

Squats: 6x3 70kg
Leg press: 3x12 120kg
Lunges: 2x12 15kg
Leg extensions: 3x15 56kg
Stiff dl's: 3x8 75kg
Seated curls: 2x15 50kg

All I got done today and even struggled with this
Dehydrated and in a bad mindset. Definitely struggled with the leg press as well. That being said I'm not too disheartened because of my cluster of reasonable excuses.

Also feeling a little soft, may lower my kcal to 2800.
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19/10

Chest & arms hypertrophy

Bench press: 6x3 45kg
Decline dumbbell press: 3x12 22.5kg
Incline machine press: 3x12 40kg
Cable flys: 2x20 11kg
Barbell curl: 3x8 35kg
Preacher machine: 2x15 18kg
Straight bar cable curl: 2x15 25kg
Dumbbell skull crushers: 3x12 8kg
Straight bar cable pushdown: 2x15 45kg
Kickbacks: 1x6 2MUCH4ME

Triceps were burnt out on the last exercise. Really happy with today though.
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Konstantinov private msg quote post Address this user
Keep that shit up bro.
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NJT private msg quote post Address this user
21/10

Upper body power

Bent over row: 3x4 80kg
Wide grip chins: 2x6 15kg
T bar row (machine): 2x10 32.5kg
Bench press: 3x5 75kg
Decline db press: 2x10 25kg
Seated db shoulder press: 3x8 20kg
Barbell curl: 3x8 35kg
Db skull crushers: 3x10 10kg

Happy with today. Starting to think about if/what changes I'm going to make.
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NJT private msg quote post Address this user
22/10

Lower body power

Squats: 3x5 110kg
Leg press: 2x6 150kg
Leg extensions: 2x10 55kg
Stiff leg dl's: 3x10 75kg
Seated curl: 2x10 50kg
Leg press calf raises: 2x20 115kg
Standing calf raise: 3x10 50kg

I'm leaving the squats where they are at the moment. My form wasn't beautiful. Thinking amount alternating between deads and squats as the power movement.
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24/10

Back & shoulders hypertrophy

Bent over rows: 3x6 50kg
Wide grip chins: 3x10
T bar row machine: 3x12 30kg
Dumbbell row: 2x12 25kg
Seated row: 2x20 20kg
Overhead press: 3x8 45kg
Cable UPR (rope attachment): 2x12 22kg
Lateral reaises: 3x12 6kg
Plate shrugs: 2x15 25kg

Best workout so far. Burned out abit on t bars though. Implemented a bit more for traps with shrugs and a seated row (horizontal grip pulling to throat). Thanks to @Pandasashi for the upr, worked great.
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pandasashi private msg quote post Address this user
glad you liked it!
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NJT private msg quote post Address this user
Weighing 77.5kg - 170lbs today on a reasonably empty stomach.
sadly at about 11-12% though.

I know a lot of you are metalheads, but take some time from your day to appreciate some big beat bollywood soundtracks.

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NJT private msg quote post Address this user
Thinking about using my mid-week rest day for rotator cuff work, mobility, cardio and pnf stretching. Would this be detrimental?
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340621 64 30
destitute