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Lets Try This Again19362

adale private msg quote post Address this user
Cycle 1

170lbs at 5'10.
Training Maxes
Sq 230lbs (have hit a max of 255 long time ago)
Bench 190lbs (have hit a max 205 long time ago)
DL 300lbs (have hit a max 330 long time ago)
OHP 100lbs

Goals 4 months from now is to be squatting 315, bench 225-235, DL 380, OHP 135.

Tuesday 10.9.18

LB Squat 160x5 5 sets
CG Bench 95x7 5 sets
Lat Pulldown 85x15,12,12
Leg Press 90x15 3 sets

Was supposed to do leg curls and face pulls, but I started to get light headed so called it a day.


Saturday 10.13.18
Bench 135x5 5 sets
HB Squat 135x7 5 sets
DB OHP 25x7 7 sets
V Grip Cable Row 85x10 4 sets
Rope Pushdown 30x15,15,10
DB Curl 25x10,10,9
DB Lateral raise 12x12,12,12,8

Probably could have gotten a 6th set set with bench. DB OHP was way too easy. Cable rows were hard but good. Rope pushdown felt off, might try a different machine.

Need to focus on gaining 3lbs per month.
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FiremanSi private msg quote post Address this user
Are you only training twice a week ??
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NorIda private msg quote post Address this user
I admire your ambition, but your goals are not overly realistic.

Do yourself a favor and set obtainable smaller goals and set yourself up for success.

You're wanting to improve your lifts by nearly 100lbs each in 4 months. That's 25lbs a month.

Lifting each exercise once a week would mean you want to improve your lifts ~7pounds a week. Possible for newb gains, but not sustainable in the long run.
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adale private msg quote post Address this user
Quote:
Originally Posted by @FiremanSi
Are you only training twice a week ??


I’m lifting 4x week. Should be Monday, Wednesday, Friday, Saturday. But things came up. My workout has me squatting 3x week (low bar, high bar, front squat. Benching 3x (flat, close grip, incline)
OHP twice (DB OHP, BB OHP) and deadlifts twice (conventional and RDL)

Day 1
Squat 160 x5 RIR Cutoff 2-3
CGBP 95 x7 RIR 2-3
RDL 95 x7 RIR 2-3
Lat pulldown 4x10
Leg extension 3x10
Leg curl 3x10
Face pulls 3x12

Day 2
Bench 135 x5 RIR 2-3
High Bar 135 x7 RIR 2-3
DB OHP 25 x7 RIR 2-3
Seated rows 4x10
Bicep DB/Tricep pushdown 3x10
Lateral raises 3x12

Day 3
Incline Bench 80 x7 RIR 2-3
Deadlift 210 x5 RIR 2-3
Lat pulldown 4x10
Leg extension 3x10
Leg curl 3x10
Face pull 3x12

Day 4
OHP 70 x5 RIR 2-3
Front Squat 80 x7 RIR 2-3
Seated rows 4x10
Bicep DB/Tricep pushdown 3x10
Lateral raises 3x12

The reps for my main movements and variations will decrease over time but I’ll try to keep it in the 4+ set range. While my bodybuilding accessories I try to get 3x10>4x10>5x10>3x10 heavier weight.

Quote:
Originally Posted by @NorIda
I admire your ambition, but your goals are not overly realistic.

Do yourself a favor and set obtainable smaller goals and set yourself up for success.

You're wanting to improve your lifts by nearly 100lbs each in 4 months. That's 25lbs a month.

Lifting each exercise once a week would mean you want to improve your lifts ~7pounds a week. Possible for newb gains, but not sustainable in the long run.


I don’t think my goals are too crazy. The highest one is trying to add 60lbs from my best squat taking it from 255 to 315. So that’s 15lbs a month for squat, DL is 12.5lbs a month, and bench is really 5lbs month. I picked conservative training maxes that I feel I could hit any day of the week while I adjusted to the increases volume. Before I was following a simple beginner program doing only bench, squat 3x week, and DL 1x week with like 3 sets of bicep and tricep thrown in.
Also there’s the fact that I ate at maintenance to get those lifts, so I feel a bulk of 3lbs per month should help me reach those goals.
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by NorIda
I admire your ambition, but your goals are not overly realistic.

Do yourself a favor and set obtainable smaller goals and set yourself up for success.

You're wanting to improve your lifts by nearly 100lbs each in 4 months. That's 25lbs a month.

Lifting each exercise once a week would mean you want to improve your lifts ~7pounds a week. Possible for newb gains, but not sustainable in the long run.

I agree with @Norlda here... it’s geest to set goals... but be reasonable and then if you overshoot them then take the win and move on.
Also you don’t want you 1rms to be too easy either.
On top of that I wouldn’t program for yourself if that’s what your doing !!
Pick a valid tried and tested program and use that !!
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adale private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Quote:
Originally Posted by NorIda
I admire your ambition, but your goals are not overly realistic.

Do yourself a favor and set obtainable smaller goals and set yourself up for success.

You're wanting to improve your lifts by nearly 100lbs each in 4 months. That's 25lbs a month.

Lifting each exercise once a week would mean you want to improve your lifts ~7pounds a week. Possible for newb gains, but not sustainable in the long run.

I agree with @Norlda here... it’s geest to set goals... but be reasonable and then if you overshoot them then take the win and move on.
Also you don’t want you 1rms to be too easy either.
On top of that I wouldn’t program for yourself if that’s what your doing !!
Pick a valid tried and tested program and use that !!


Alright, I'll keep my mind open and go for a 1RM max based on how I'm progressing. The meat of the program was created by someone way smarter than me with a MS in Exercise Science. I just programmed the back work and isolations to how I wanted. So far I'm loving the program.
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adale private msg quote post Address this user
Monday 10.15.18

1. Incline Bench Press - 95x7, 7 sets
2. Deadlift - 210x5, 5 sets
3. Leg Extension - 85x15, 4 sets
4. Lat Pulldown - 85x10, 4 sets (Wide grip, 1 sec pause at bottom)
5. Face Pull - 30x15, 30x15, 30x15, 30x21 (alternate overhand/underhand)
6. Lying Leg Curl - 68x10, 3 sets

At first my chest was a little sore and my medial delts but once I got into the 2nd set everything was fine. Probably going to feel it in the morning. Chest was looking like it had a little pump from Saturday before I worked out. Overall I'm loving this program. Getting in some really good quality reps by doing multiple sets of 7 instead of pushing to sets of 8-12 on the compounds.

Deadlift form check (sorry in advance its not in landscape mode:
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adale private msg quote post Address this user
Workout 4 on Wednesday didn't end up happening. Only got like 4 hours of sleep, could barely keep my eyes open during the day.

Workout 1 Wk 2 10.19.18

1. Squat - 175x4 6 sets
2. Romanian Deadlift - 100x6 6 sets
3. Close-Grip Bench Press - 100x6 6 sets
4. Lat Pulldown - 85x15, 85x15, 85x14
5. Leg Extension - 105x15, 105x20, 105x20, 105x20
6. Lying Leg Curl - 58x10, 58x10, 58x12
7. Face Pull - 30x20 4 sets

You'll notice I got rid of the leg press, I think it would be too much while squatting 3x week. This workout went from 6:30-8:20pm. Then I got to be back in the gym tomorrow around 2pm hitting similar muscles but with a more upper body focus. Someone pray for me that I recover in time lol.
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adale private msg quote post Address this user
Workout 2 Wk 2

1. Bench Press - 145x4, 4 sets
2. High Bar Back Squat - 145x6, 145x6, 145x6, 225x1, 275x1(low bar)
3. Dumbbell Shoulder Press - 30x6, 6 sets

Crappy workout today. Started with squats cause bench area was crowded and I still had to wait afterwards. Overall low energy, ended up wasting my pre workout because had to do stuff before getting to the gym within 30 mins of taking it.

On the bright side I decided I would go off script and have something positive out of the day by hitting a PR of 275lbs on the squat. Still not 315 but we’re getinng there. Was pretty much off my game and upset today so just did my main movements and skipped the isolations. Might end up programming with 275 as my training max instead of 225 or at least use 250 as my max being it’s 90% of 275.
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jostrosky private msg quote post Address this user
almost two hours of working out. what are you doing that it is taking so long.
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adale private msg quote post Address this user
Quote:
Originally Posted by jostrosky
almost two hours of working out. what are you doing that it is taking so long.


Its a big commercial gym. Sometimes I have to wait like 10 mins just to start my workout. I usually take 2-3mins break between my compounds and 1-1:30min break for my isolations.
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brandonbladez14 private msg quote post Address this user
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