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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.
Post 10 IP   flag post
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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adale private msg quote post Address this user
Haven’t logged or worked out in forever. Just started my 3rd week and felt this would be a good time to get back into it. I’m still 170lbs at 5’10 but I feel like I lost a considerable amount of strength and muscle too. All my lifts felt heavy and weak, even weights I once used to warm up are now working sets. To put this in perspective my best lifts over the summer were 275/210/315 at this same weight.

I’m running a 5 day program with 3 upper days and 2 lower. The focus is hypertrophy, but currently I’m st maintenance since I haven’t been tracking calories.

MPT Chest W3
Tuesday, February 26, 2019 at 11:16 AM

Incline Bench Press (Barbell)
Set 1: 45 lb × 5 [Warm-up]
Set 2: 60 lb × 5 [Warm-up]
Set 3: 80 lb × 3 [Warm-up]
Set 4: 95 lb × 12
Set 5: 95 lb × 10
Set 6: 95 lb × 10
Set 7: 95 lb × 8

Chest Fly
Set 1: 60 lb × 12
Set 2: 60 lb × 11
Set 3: 60 lb × 11
Set 4: 60 lb × 10

Bench Press (Barbell)
Set 1: 100 lb × 11
Set 2: 100 lb × 10
Set 3: 100 lb × 8
Set 4: 100 lb × 7

V Grip Cable Row
Set 1: 75 lb × 15
Set 2: 75 lb × 12
Set 3: 75 lb × 12
Set 4: 75 lb × 12

Lateral Raise (Dumbbell)
Set 1: 10 lb × 14
Set 2: 10 lb × 15
Set 3: 10 lb × 16
Set 4: 10 lb × 14
Set 5: 10 lb × 18

Crunch (Machine)
Set 1: 155 lb × 18
Set 2: 155 lb × 18
Set 3: 155 lb × 17
Set 4: 155 lb × 16


MPT Quads W3
Wednesday, February 27, 2019 at 11:31 AM

Squat (Barbell)
Set 1: 50 lb × 5 [Warm-up]
Set 2: 80 lb × 5 [Warm-up]
Set 3: 110 lb × 3 [Warm-up]
Set 4: 135 lb × 10
Set 5: 135 lb × 10
Set 6: 135 lb × 10
Set 7: 135 lb × 10
Set 8: 135 lb × 10

Notes: Barely got these reps. Keep the weight the same and see if it goes up next week.

Leg Press
Set 1: 200 lb × 12
Set 2: 200 lb × 10
Set 3: 200 lb × 11
Set 4: 200 lb × 15

Seated Leg Curl (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 15
Set 3: 120 lb × 16
Set 4: 120 lb × 20

Seated Calf Raise (Machine)
Set 1: 50 lb × 15
Set 2: 50 lb × 13
Set 3: 50 lb × 15
Set 4: 50 lb × 15

Widen my grip on bench from ring finger to middle finger and it feels a lot better. Before I wasn’t feeling much Chest activation. The weight moves easier/faster and my tricep have an extra kick that makes lockout easier. Going to try it out on flat bench again to make sure it’s not a fluke and see how this grip works on incline.
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Hustlinghat private msg quote post Address this user
In for constant updates!!

Need another log to be invested in.

And don't worry about the 'lost' strength during the time off. Muscle memory is real and you will be back up there in no time!
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adale private msg quote post Address this user
Quote:
Originally Posted by Hustlinghat
In for constant updates!!

Need another log to be invested in.

And don't worry about the 'lost' strength during the time off. Muscle memory is real and you will be back up there in no time!


Hopefully we can bring some life back to this place. You're right about the muscle memory. I'm starting to find back my grove with the lifts and not dying as much to finish each set.
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adale private msg quote post Address this user
MPT Back W3
Friday, March 1, 2019 at 5:40 PM

Chin Up
Set 1: 10 reps
Set 2: 7 reps

Lat Pulldown (Cable)
Set 1: 75 lb × 12
Set 2: 75 lb × 11
Set 3: 75 lb × 10

V Grip Cable Row
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 12

Bench Press (Barbell)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 8
Set 4: 100 lb × 7

MPT Glute W3
Saturday, March 2, 2019 at 3:00 PM

Trap Bar Deadlift
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10
Set 4: 160 lb × 10

Lunge (Dumbbell)
Set 1: 30 lb × 7
Set 2: 30 lb × 7
Set 3: 30 lb × 6
Set 4: 30 lb × 6

Romanian Deadlift (Barbell)
Set 1: 105 lb × 9
Set 2: 105 lb × 9
Set 3: 105 lb × 9
Set 4: 105 lb × 7

Squat (Barbell)
Set 1: 125 lb × 7
Set 2: 125 lb × 8
Set 3: 125 lb × 10
Set 4: 125 lb × 20

Friday's workout was rushed and Saturday I came in exhausted from a night of partying.

Half through my squats I started it a hit a nice groove. I think the lunges before helped with increasing my flexibility and stability. My legs felt like two big pillars dug into the ground.
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Hustlinghat private msg quote post Address this user
In for more updates!
Post 17 IP   flag post
adale private msg quote post Address this user
So I ended up missing my Arms and shoulders day in Week 3. Some of my workouts in week 4 I either had to rush or cut short because of other obligations.

MPT Chest W4
Tuesday, March 5, 2019 at 1:30 PM

Incline Bench Press (Barbell)
Set 1: 45 lb × 5 [Warm-up]
Set 2: 60 lb × 5 [Warm-up]
Set 3: 80 lb × 3 [Warm-up]
Set 4: 95 lb × 13
Set 5: 95 lb × 10
Set 6: 95 lb × 12
Set 7: 95 lb × 11

Chest Fly
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 70 lb × 10

Bench Press (Barbell)
Set 1: 105 lb × 11
Set 2: 105 lb × 9
Set 3: 105 lb × 7
Set 4: 105 lb × 6

V Grip Cable Row
Set 1: 75 lb × 15
Set 2: 75 lb × 15
Set 3: 75 lb × 15
Set 4: 75 lb × 16

Lateral Raise (Dumbbell)
Set 1: 12.5 lb × 14
Set 2: 12.5 lb × 12
Set 3: 12.5 lb × 13
Set 4: 12.5 lb × 10
Set 5: 12.5 lb × 12

Crunch (Machine)
Set 1: 165 lb × 20
Set 2: 165 lb × 18
Set 3: 165 lb × 16
Set 4: 165 lb × 14

MPT Quads W4
Wednesday, March 6, 2019 at 3:47 PM

Squat (Barbell)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Set 4: 140 lb × 10
Set 5: 140 lb × 11

Leg Press
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12
Set 4: 200 lb × 14

Seated Leg Curl (Machine)
Set 1: 120 lb × 20
Set 2: 120 lb × 16
Set 3: 120 lb × 16
Set 4: 120 lb × 15

MPT Back W4
Friday, March 8, 2019 at 6:45 PM

Chin Up
Set 1: 9 reps
Set 2: 7 reps
Set 3: 7 reps

Lat Pulldown (Cable)
Set 1: 75 lb × 12
Set 2: 75 lb × 15
Set 3: 75 lb × 13

V Grip Cable Row
Set 1: 75 lb × 13
Set 2: 75 lb × 12
Set 3: 75 lb × 10

Bench Press (Barbell)
Set 1: 105 lb × 11
Set 2: 105 lb × 11
Set 3: 105 lb × 10
Set 4: 105 lb × 8

Lateral Raise (Dumbbell)
Set 1: 12.5 lb × 17
Set 2: 12.5 lb × 12
Set 3: 12.5 lb × 10
Set 4: 12.5 lb × 10

Crunch (Machine)
Set 1: 165 lb × 18
Set 2: 165 lb × 16
Set 3: 165 lb × 15
Set 4: 165 lb × 13


I plan on keeping flat bench at 105 for both days next week but increase Incline bench to 100lbs.
So the plan is to keep my sets the same, go for a 5lb increase every 2 weeks on one of the bench variations and 5lbs each week on squats. I have 2 more weeks and then a reload in the 3rd week planned. But the week of March 17 might end up being my deload because I'll be on vacation.

I have modest goals for now. Hit squat for 4x10 at 185lbs, flat bench 4x10 at 135lbs, incline bench 4x10 at 115lbs. I think those numbers might put me in close vicinity to a 295lb squat and 225lb bench. All I know is once I switch to strength work and hit a 185 bench for 5, that means I can hit 210 for a single. Once I hit 225 for a single, then its back to trying to get 185 for sets of 10-12 reps. My conditioning has definitely improved from all this high rep work
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adale private msg quote post Address this user
MPT Glute W4
Saturday, March 9, 2019 at 6:09 PM

Trap Bar Deadlift
Set 1: 175 lb × 10
Set 2: 175 lb × 10
Set 3: 175 lb × 10
Set 4: 175 lb × 10

Lunge (Dumbbell)
Set 1: 30 lb × 7
Set 2: 30 lb × 7
Set 3: 30 lb × 7
Set 4: 30 lb × 6

Romanian Deadlift (Barbell)
Set 1: 115 lb × 10
Set 2: 115 lb × 8
Set 3: 115 lb × 8

Squat (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 20

MPT Arms & Shoulders W4
Sunday, March 10, 2019 at 7:46 PM

Bicep Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 8
Set 3: 30 lb × 8
Set 4: 30 lb × 6

Tricep Pushdown
Set 1: 50 lb × 17
Set 2: 50 lb × 17
Set 3: 50 lb × 18

Strict Military Press (Barbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 5

Shrug (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 13
Set 3: 45 lb × 14

Lat Pulldown (Cable)
Set 1: 70 lb × 12
Set 2: 70 lb × 11
Set 3: 70 lb × 10

Incline Bench Press (Barbell)
Set 1: 85 lb × 12
Set 2: 85 lb × 10

Crunch (Machine)
Set 1: 165 lb × 20
Set 2: 165 lb × 18
Set 3: 165 lb × 16
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