IronReps: The Bulking Chronicles

[IronReps]

12/19/11 Chest/Biceps
Pre-Workout: 1.5 scoops White Flood

Pec Deck: 100x11, 225x8 to failure
no break
Incline DB Press: 60x9 to failure
Decline BB Press: 135x6, 185x10
BB Curl: Started with 100x16 then did drop sets all the way down to 20 pound straight bar. Hurt like hell.

Great workout. Chest felt like it was popping out of my shirt, biceps were on fire.
With all of my routines, I've been concentrating heavily on perfect form. I usually have a 4-2-4 cadence (4 seconds up, 2 second static hold, 4 seconds down).


12/20/11 Triceps/Shoulders
Pre-Workout: 1.5 scoops White Flood

French Press: 55x18, 120x10 to failure then did partial reps
Cable Pressdowns: 110x6, 175x20 to failure then did partial reps
Arnold DB Press: 40x5, 60x10 to failure
Lateral Raise Machine: 120x6, 160x7

My shoulders are killing me. I could barely put my backpack on after the gym. Triceps don't feel very fatigued though. I may need to incorporate heavy dips into my routine somewhere.

Maybe someday I'll have delts like these...

 

[3J]

good work man.. good progression!

 

[IronReps]

good work man.. good progression!

Thanks dude, means a lot!

 

[IronReps]

Alright! The past two weeks have really sucked. Last week I had jury duty all week, this week I had surgery on my mouth. Both things making it a pain in the ass to both eat and lift. I won't be able to lift for a few days because of my surgery and I'm not sure how Vicoden would make me feel in the gym, but I'll eat what I can and get some rest to start back up on Monday.

 

[IronReps]

Just got a Costco membership. I spent $120 on beef and chicken and got a big case of green beans. That's how we do it in America- shit tons of red meat.

 

[IronReps]

Okay, mouth is all healed up so I'm back in the saddle.

12/26/11 Chest/Biceps
Pre Workout: 1.5 scoops White Flood

No workout partner today, so I decided to mix it up and fuck up the machines.

Pec Deck Fly: 100x10, 160x10 to failure
no break
Vertical Chest Press: 200x10 to failure, 10 assisted reps
Incline Chest Press: 150x8 to failure
Hammer Curl: 20x10, 45x11 (each arm)
Wide Grip BB Curl: 95x11 to failure

My chest hasn't been worked like this in a long time. Something about the machines gave me a crazy intense workout. It felt like daggers were in my pecs. I had very strict, slow movements and the machines had a pedal feature to spot yourself with your feet which allowed me to do assisted reps. I'm going back to these machines next week for sure.
I've switched my routine up as such:
Chest, Biceps/Legs/Triceps, Shoulders/Back. This way I can feel a little more fresh for Leg day, and my biceps won't already be burnt when it's time to do Back. Hopefully this works well.

 

[IronReps]

12/27/11 Legs
Pre Workout: 1.5 scoops White Flood

Leg Press: 200x11, 360x27 to failure
Leg Curl: 100x7, 165x11 to failure
Leg Press Calf Raise: 195x12, 230x16 to failure
Seated Calf Raise: 70x10 to failure

Not the best workout because some guy was doing BB shrugs in the squat rack the whole time so I changed it up a bit. Felt great on the leg press though, knees to chest with controlled reps. My quads were throbbing.

12/28/11 Triceps/Shoulders
Pre Workout: 1.5 scoops White Flood

Cable Pressdown: 115x17, 180x11 to failure with partial reps
French Press: 85x5, 110x12 to failure with partial reps
Dip Machine: 90x13, 270x11 to failure
Arnold Press: 45x7, 60x8 to failure
Behind Neck BB Press: 115x6 *Didn't break 90 degrees to keep my shoulders stable.

It was a good idea to add the machine dips and bb press. I feel like these will help me add some good mass to my body.


Got pumped up to some Dream Theater today.

 

[DaHurt]

log is looking great man keep it up!

 

[IronReps]

log is looking great man keep it up!

Thanks dude I appreciate it.

12/29/11 Back
Pre Workout: 1.5 scoops White Flood

Straight Arm Pulldowns:115x6, 160x10 to failure
T Bar Row: 90x11, 175x12 to failure
Straight Bar Low Row: 125x8, 175x12 to failure
DB Shrugs: 55x10, 140x12 to failure
Deadlift: 225x5, 325x6

Really good workout but I think I should move deadlifts to first. By the time I need to do them I'm already tired as shit. Unfortunately I didn't have a workout partner to spot me so it could have been better, but I work with what I've got.

I was diggin MGMT this workout.

 

[Long_2010]

Really good workout but I think I should move deadlifts to first. By the time I need to do them I'm already tired as shit. Unfortunately I didn't have a workout partner to spot me so it could have been better, but I work with what I've got.

If you do your deadlifts first and you take them to failure your going to kill yourself before you have even given your back a proper workout, i think leave them where they are, but its up to you

 

[IronReps]

If you do your deadlifts first and you take them to failure your going to kill yourself before you have even given your back a proper workout, i think leave them where they are, but its up to you

Good point. I guess either way I'm just going to be beat to shit afterwards.

 

[IronReps]

Well yesterday I had my long line of mouth surgeries finished. Bone scaling on all sides. Pain in the ass, can't eat solid foods for a couple days or workout. FML!!!!

 

[IronReps]

Woke up with a pool of blood on my pillow. I'm getting god damn sick of yogurt too lol. My poor gains!

 

[IronReps]

First week back in the saddle. Dropped a good amount of weight due to the fact of not being able to eat solid food. I definitely felt it in the gym, but it felt good to be back in.

1/9/12 Chest/Biceps
Pre-Workout: 1.5 scoops White Flood

DB Fly: 35x9, 60x10 to failure
Super Incline Machine: 90x7 to failure
Decline BB Press: 125x13, 155x10 to failure
Reverse BB Curl: 45x9, 80x8 to failure
BB Curl: 70x7, 80x8

1/10/12 Legs
Pre-Workout: 1.5 scoops White Flood

Leg Press: 300x17, 450x20 to failure (slow, deep reps)
Hack Squat: 100x11, 180x10 to failure
Seated Calf Raise: 45x12, 75x16 to failure
Calf Press: 270x13 to failure

1/11/12 Triceps/Shoulders
Pre-Workout: 1.5 scoops White Flood

French Press: 75x9, 105x9 to failure
Dip Machine: 180x7, 270x13 to failure
Behind Neck Seated Military Press: 135x5, 155x9
Arnold Press: 35x6, 50x7 to failure

1/12/12 Back
Pre-Workout: 1.5 scoops White Flood

T-Bar Row: 115x16, 175x15 to failure
Rev. Grip Low Row: 115x9, 170x16 to failure
DB Shrug: 50x11, 140x15 to failure
DB Deadlift: 90x8, 105x10

My legs were already shot before doing Back. So I decided to mix it up and do a DB Deadlift with fairly light weight. I like this new exercise a lot.

As for numbers this week, they were low as expected. Should take me a couple weeks to gain my weight back. Going to Costco today to get a shit load of steaks. Back in the saddle baby.

 

[tnemo]

Steaks are always good, great Job

 

[IronReps]

View attachment 540925

 

[DaHurt]

Glad to hear you're back at it bro...must feel good!

 

[IronReps]

Steaks are always good, great Job

Thanks

Glad to hear you're back at it bro...must feel good!

Yeah it feels good. My weight's going back up slowly but surely now.

 

[IronReps]

1/17/12 Chest/Biceps
Pre-Workout: 1.5 scoops White Flood

Pec Deck: 125x14, 195x9 to failure
Incline Machine: 120x5, 160x10 to failure
Decline Machine: 135x7, 270x9 to failure
Curl Machine: 45x7, 95x9 to failure
Hammer Curls: 25x8, 45x8 (alternating) to failure

Gym was PACKED. Had all the benches taken up so I resorted to the machines with the plates instead of the cables. Good session nonetheless.

1/18/12 Legs
Squat: 135x13, 255x7, 275x2
BB Lunge: 135x6, 155x12 (alternating)
Leg Press Calf Raise: 180x11, 270x15
Seated Calf Raise: 50x18

I fucked up and played a couple pick up games up basketball before I lifted. I think it took a little bit out of my lifts, but I'm not worried about it because I still lifted hard. I can't believe how weak my legs are. For the squats, my legs don't burn or get tired I just physically can't put the weight up. So I've increased the volume just a little bit for legs. I'll see where this takes me.

On a side note, I'm toying with the idea of running a cycle in a couple of months. There are a couple things that must be done first:
a) Break the 190 pound barrier naturally.
b) Get my diet down. This goes back to the first one, but I won't consider starting until I have been going steady on a solid diet. To do this, I am going to team up with 3J.
c) I must be mentally ready to start. This means dedication, as well as having a good base of knowledge on the cycle itself.
I'm thinking I'll be able to get all of these locked in by late March, early April. We will see.

 

[IronReps]

Just for the hell of it, here's a funny ass video I came across.