Lean's winter bulk Cycle
- Thread starter leanbody
- Start date
leanbody
man on a mission
Thanks mitch - ain't that the truth! - 2 more - last night went out to a pub to watch the auburn/Oregon game and the cocktail waitress (unprovoked) said "you've got nice arms..."
and today getting ready for a meeting....aw shucks I outgrew my sport coat - can't button it! and the company Logo shirt I wear for sales lunches too.... Bwahahahaha
and I'm only half way thru the cycle!
leanbody
man on a mission
Damn - got my days mixed up and did legs again, but I felt recovered from Sunday so it's all good.
here's what i did:
Leg ext
25@60 lbs
20@70
15@120
1 set 21's style 120 lbs:
7 full reps, 7 top 1/2 reps;7 bottom half
1 DROP SET: 120xmax..90xmax..60xmax
BurnOUT 120x15; 90 x 7; 7x70; 60 x 10 - yup fukking burnout!
LEG PRESS: here's where i upped the weight
30 x 2 plates ea side
20x4 1/2 plates ea side (1/2 plate is a 25pounder)
1set max reps w 6 plates w feet 4 inches apart 15 reps (+ 2 over Sunday)
1set max reps w 6 plates w feet shoulder width 11reps
1 set max reps with 2 1/2 plates w feet 1 foot apart. Only got 39 restpause+11 (way tougher than 2 plates!)
Walking Lunges
2 sets w a 50 lb BB; 44 steps; 46 steps
SQUATS
8x135
7x225
6x225
6x245
8 x 135 ass to grass fewer reps and didn't get to 265 but no spotter to be found and legs were a little fried from the press. BTW - doing all this with naked knees - no wraps, nothin!
Barbell Hip thrusts- these were Killer on the glutes & hammies - i squeezed like hell at the top to 2 sec count. And i got lots of stares - nothing like humping a barbell in the gym!
3 sets 10 x 185
And now 2 hours later - I'm already feeling it - using the handrail on the stairs, lowering s l o w l y on the toilet....hahahaha- such sweet pain!
Bwahahahahaha
here's what i did:
Leg ext
25@60 lbs
20@70
15@120
1 set 21's style 120 lbs:
7 full reps, 7 top 1/2 reps;7 bottom half
1 DROP SET: 120xmax..90xmax..60xmax
BurnOUT 120x15; 90 x 7; 7x70; 60 x 10 - yup fukking burnout!
LEG PRESS: here's where i upped the weight
30 x 2 plates ea side
20x4 1/2 plates ea side (1/2 plate is a 25pounder)
1set max reps w 6 plates w feet 4 inches apart 15 reps (+ 2 over Sunday)
1set max reps w 6 plates w feet shoulder width 11reps
1 set max reps with 2 1/2 plates w feet 1 foot apart. Only got 39 restpause+11 (way tougher than 2 plates!)
Walking Lunges
2 sets w a 50 lb BB; 44 steps; 46 steps
SQUATS
8x135
7x225
6x225
6x245
8 x 135 ass to grass fewer reps and didn't get to 265 but no spotter to be found and legs were a little fried from the press. BTW - doing all this with naked knees - no wraps, nothin!
Barbell Hip thrusts- these were Killer on the glutes & hammies - i squeezed like hell at the top to 2 sec count. And i got lots of stares - nothing like humping a barbell in the gym!
3 sets 10 x 185
And now 2 hours later - I'm already feeling it - using the handrail on the stairs, lowering s l o w l y on the toilet....hahahaha- such sweet pain!
Bwahahahahaha
leanbody
man on a mission
Thanks actually his workout - only the weights are in grams....
SOOOOOOOOOOOOOO
here we are at Thursday.... As usual i got overeager on Sunday feeling like a beast and over did my arms causing a ligament strain on my left elbow. I've had it before and it goes away, but i have to baby it for about 3-4 weeks - which siks being that i only have 10 weeks left on cycle. i am however kinda stoked 'cause i am seeing some size gains in my arms and i believe in my legs (hope it's not all water gain!
weight on the scale is steady at 205 - so no huge gains there but hoping it's a recomposition.
last night did shoulders, one of my favorite workouts, but didn't max out any weights due to the elbow. Still killed my delts and hit the traps pretty good, did light biceps to help with the soreness and a little calves just cause i saw a great calf training vid on You Tube.
The did 30 mins medium bicycle cardio, got caught watching Obama's speech in AZ and another 30 mins at low intensity. Didn't get home til midnight! hahahahahaDon't understand why AZ is such a hot bed - it's one huge suburb and most of the people are retired! The 2 coasts have way more angst! Maybe something good will come about as a result of this tragedy - in the words of Rodney King, "why can't we just get along?"
Whoa - guess I got my brain engaged this am - I'll try not to do THAT again!
I'm icing my elbow today at work. Went to a chiro yesterday and I think he can help with the elbow and swollen ankle - says my bones b out of alignment.
Okay one mo gym story - last night (as i said not a stellar workout) some big mofo about 27 (looked like a college athlete) started asking me for tips about lifting - hahahaha. Guess i looked good even if I didn't feel it!
Ca't remember who said it - "it's not how much you can lift, it's how much you look like you can lift! Pump up that ego!
leanbody
man on a mission
Dude - I'm like 10 years older than you - I have no time to waste!
(Fuk it..I know you're right you scum sukking bastard!;-)
I'm telling you i want you to switch to low volume once you're done with this experiment.
Your body will thank you.
leanbody
man on a mission
RJH; guess i'm not too old to learn something new...and you seem to know your shit.... What do you think about days off/ resting the goddamn CNS while on cycle? I obviously want to make the most of this superhuman strength..... hmmmm
BTW had a pretty awesome back workout tonight... RJH - what would you change about this workout? Remember i am going for size atm.
wide grip pulldowns
10x150
10x170
10x210
7x210
Close grip pulldaowns
10 x 190
10x190
10x190
4x190 total failure!
bent over rows
3 sets 8x135
close grip cable rows
10x150
10x200
10x200
6x200
One arm rows
3 sets 10 x 75
Romainian deads
10x135
8x225
8x225
4x275
TRICEPS
rope push downs
3 sets of 10
reverse grip pushdowns
3 sets of 10
seated dip machine
2 sets of 15 heavy
cable kickbacks
2 sets 10 reps
Doesn't matter whether you are on cycle or not, when its time for a break, its time for a break. U don't grow in the gym... you grow in the kitchen and in the bed. Like i said, usually at 12 weeks, but no more than 16 and I take a week off. Hell, i just took a week and a few days off and all of my lifts when up at least 10lbs!!!
As for days off, i never hit the iron more than 2 days in a row. I like M-Tu-Th or if I'm on a 4 day split M-Tu-Th-Fr.
haha. thats 32 fucking sets. lol so heres what i would do.
1. Cut the sets to 1/2 that. I'd say 1/4 of that, but you'd think i was nuts.
2. Cut the reps back from 10-12 to 5-8 and immediately increase your weight. You probably could get 10-15% if you dropped all those sets and dropped the rep range a bit.
Remember, strength = size, not the other way around. Here's my back/bicep day tonight.
Deads - 2 sets of 5-6
BB rows - 2 sets of 5-8
Close Grip Pull downs - 2 sets of 6-10
Cleans/Good mornings - 1 set of 5-8
BB curls - 2 sets of 6-10
leanbody
man on a mission
Thanks bro! - that's my next shoulder workout! and i'm not working out sat and sun! (okay i may have to do some cardio and situps - I can't stay away from the gym altogether...they might rearrange the weights while 'm gone." So if i take 2 days off and do that workout and wake up next Friday weighting only 140 with pencil thin arms - it will be on your conscience....LOL
damn, you are getting old.
Thats a back workout dummy!!
leanbody
man on a mission
So my left forearm is really sprained and I have to take a week? off from bench press, curls etc. I've got a really nice stinky chinese herbal patch on my arm - feels like curried Ben gay! So it's going to be a lot of back and legs!
So RJH - Here's my back workout! ;-)
Leg ext A little lower volume... this workout
20@60 lbs
15@90
15@120
1 set 21's style 120 lbs:
7 full reps, 7 top 1/2 reps;7 bottom half
1 DROP SET: 120xmax..90xmax..60xmax
BurnOUT 120x10; 100 x 5; 80 x 7; 60 x 8 - [nice pump]
LEG PRESS: here's where i upped the weight again
30 x 3 plates ea side
20x5 plates ea side
1set max reps w 6 plates w feet 4 inches apart 10 reps -5
1set max reps w 6 plates w feet shoulder width 10reps -1
1 set max reps with 3 plates w feet 1 foot apart. Only got 25
Walking Lunges
0
SQUATS
8x135
6x225
6x245
6x275
Barbell Hip thrusts- Killer on the glutes & hammies - i squeezed like hell at the top to 2 sec count.
3 sets 10 x 205
ABS
3 sets of 20 on decline bench with 10 & then 25 lb weight
30 mins moderate cardio on the bike, elliptical.
So RJH - Here's my back workout! ;-)
Leg ext A little lower volume... this workout
20@60 lbs
15@90
15@120
1 set 21's style 120 lbs:
7 full reps, 7 top 1/2 reps;7 bottom half
1 DROP SET: 120xmax..90xmax..60xmax
BurnOUT 120x10; 100 x 5; 80 x 7; 60 x 8 - [nice pump]
LEG PRESS: here's where i upped the weight again
30 x 3 plates ea side
20x5 plates ea side
1set max reps w 6 plates w feet 4 inches apart 10 reps -5
1set max reps w 6 plates w feet shoulder width 10reps -1
1 set max reps with 3 plates w feet 1 foot apart. Only got 25
Walking Lunges
0
SQUATS
8x135
6x225
6x245
6x275
Barbell Hip thrusts- Killer on the glutes & hammies - i squeezed like hell at the top to 2 sec count.
3 sets 10 x 205
ABS
3 sets of 20 on decline bench with 10 & then 25 lb weight
30 mins moderate cardio on the bike, elliptical.
mich29
New member
leanbody
man on a mission
Yo Broskis
Here is b - tuesdays back to the gym back workout! Got there late 8 pm but it felt good. trying to do heavier, lower volume.
Back
Wide grip pull down
10 x140
8x180
8x200
6x200
Close grip pull down
10x180
10x180
8x180
6x180
T bar Rows
10x90
8x115
6x135
4x155
DROP SET
4x175 3x155 4x135 5x115 5x90 4x45 8 bar
Close grip cable row
12.140
10,180
10.200
7.220
One arm db rows
10.70
10.90
6.100
Precor rear delt fly
14x120
10x160
8x190
Upright rows
These hurt like a sonofabitch so i did a few with 10lb dbs and gave up - It was the forearm tendon thing that was painful.
Shrugs
15x60 150x70 12x70
DEADLIFTS (was going to do rack pulls, but wtf - thot this might be better for growing the muscle
10 x 135
8x225
8x225
6x225
Ate about 4600 cals yesterday - weight is DOWN to 204! Also got a cold thanks to my 12 year old sonny boy!
Here is b - tuesdays back to the gym back workout! Got there late 8 pm but it felt good. trying to do heavier, lower volume.
Back
Wide grip pull down
10 x140
8x180
8x200
6x200
Close grip pull down
10x180
10x180
8x180
6x180
T bar Rows
10x90
8x115
6x135
4x155
DROP SET
4x175 3x155 4x135 5x115 5x90 4x45 8 bar
Close grip cable row
12.140
10,180
10.200
7.220
One arm db rows
10.70
10.90
6.100
Precor rear delt fly
14x120
10x160
8x190
Upright rows
These hurt like a sonofabitch so i did a few with 10lb dbs and gave up - It was the forearm tendon thing that was painful.
Shrugs
15x60 150x70 12x70
DEADLIFTS (was going to do rack pulls, but wtf - thot this might be better for growing the muscle
10 x 135
8x225
8x225
6x225
Ate about 4600 cals yesterday - weight is DOWN to 204! Also got a cold thanks to my 12 year old sonny boy!
Yo Broskis
Here is b - tuesdays back to the gym back workout! Got there late 8 pm but it felt good. trying to do heavier, lower volume.
Back
Wide grip pull down
10 x140
8x180
8x200
6x200
Close grip pull down
10x180
10x180
8x180
6x180
T bar Rows
10x90
8x115
6x135
4x155
DROP SET
4x175 3x155 4x135 5x115 5x90 4x45 8 bar
Close grip cable row
12.140
10,180
10.200
7.220
One arm db rows
10.70
10.90
6.100
Precor rear delt fly
14x120
10x160
8x190
Upright rows
These hurt like a sonofabitch so i did a few with 10lb dbs and gave up - It was the forearm tendon thing that was painful.
Shrugs
15x60 150x70 12x70
DEADLIFTS (was going to do rack pulls, but wtf - thot this might be better for growing the muscle
10 x 135
8x225
8x225
6x225
Ate about 4600 cals yesterday - weight is DOWN to 204! Also got a cold thanks to my 12 year old sonny boy!
1. I thought you were gonna try my back workout sissy.
2. I am willing to bet you are getting sick due to lowered immunity due to a taxed CNS.
My suggestion... take a week off and get some rest.
