Winter Bulk

[barnzy7]

Good strength at your age barny. Good dedication too. Just one thing man that 14 sets of shoulders seems a bit high. Shit that would kill my chest day. Keep in mind your shoulders are always getting hit in upper body exercises. Great log so far.

Dlove what would you suggest for a shoulder work out?

Abs/cardio today, diet started off good...followed by Easter dinner where I stuffed my face.

 

[Dlove]

Dlove what would you suggest for a shoulder work out?

Abs/cardio today, diet started off good...followed by Easter dinner where I stuffed my face.

Hell yeah gotta love easter and thanksgiving

I like hevy machine press to the front upright rows for thickness. more sets less exercises like 8 rep range for shoulders Ive jus noticing more strength when not dedicating a day to shoulders maybe just 6 sets heavy after chest.

 

[barnzy7]

Wasn't happy with my diet today.

Lower back was tight

Legs

ATG Squats 135x10/225x10/275x6/295x4/135x10

Calves (on leg press) 2 platsx20/3x20/3x30 (5 sec pause)

Ham curls 130x10/140x10/160x7.5

Leg Ext 190x10/205x10/220x10

 

[barnzy7]

Hell yeah gotta love easter and thanksgiving

I like hevy machine press to the front upright rows for thickness. more sets less exercises like 8 rep range for shoulders Ive jus noticing more strength when not dedicating a day to shoulders maybe just 6 sets heavy after chest.

Dlove would you cut the chest day back at all if adding in the 6 sets of shoulders?

Abs/cardio today

 

[Dlove]

Dlove would you cut the chest day back at all if adding in the 6 sets of shoulders?

Abs/cardio today

19 sets of chest is a lot of volume. Maybe 3 exercises instead of 5 might help more too. I dunno 12-14 sets always seems to be the magic number for me with bigger bodyparts but I know everyones different. Maybe a little heavier little more intense cut it back to 14 sets and then do your 6 sets of shoulders, should trigger even more growth for ya. If all is well though keep doin what your doin, just try that if you get stuck and find you might be doin to much volume. Great #'s for your weight BTW, how long you been training?

 

[Dlove]

Sorry just saw the top page 2 half yrs., lol, good stuff man. I know your cutting but that doesn't always mean tons of sets. That might lead to injury. Keep the good work goin?

 

[barnzy7]

19 sets of chest is a lot of volume. Maybe 3 exercises instead of 5 might help more too. I dunno 12-14 sets always seems to be the magic number for me with bigger bodyparts but I know everyones different. Maybe a little heavier little more intense cut it back to 14 sets and then do your 6 sets of shoulders, should trigger even more growth for ya. If all is well though keep doin what your doin, just try that if you get stuck and find you might be doin to much volume. Great #'s for your weight BTW, how long you been training?

Thanks for the advice and comments, Ill give that a try.

Ive been training off and on, taking everyones advice I hear and not really knowing how to diet or train for most of it.

I would say that Ive been training solid since about September 08, so maybe like 6 months with a good diet and good training.

 

[barnzy7]

Sorry just saw the top page 2 half yrs., lol, good stuff man. I know your cutting but that doesn't always mean tons of sets. That might lead to injury. Keep the good work goin?

I was going to ask about this too, Ive read and seen a lot of people talking about high rep low weight for cutting. To me that just seems like a waste of my time if I care about strength and size at all. I didnt put all this time in to lose all the strength.

This is my first time actually trying to cut and Im relatively new to the game but there is no problem with lifting heavy low volume trying to maintain strength while cutting right?

 

[Shaun47]

I feel the same way with cutting. When (if I ever do) cut I won't be changing my workout to much, add a few reps here and their and mainly clean up the diet. But from what I have seen it's tough to lose weight and gain strength. That's why for me bigger is better. Just my two cents.

A buddy of mine who competes in bodybuilding doesn't change his workout out at all, just adds in a clean diet and some low intensity cardio, like walking on an incline treadmil or cycling.

 

[barnzy7]

I feel the same way with cutting. When (if I ever do) cut I won't be changing my workout to much, add a few reps here and their and mainly clean up the diet. But from what I have seen it's tough to lose weight and gain strength. That's why for me bigger is better. Just my two cents.

A buddy of mine who competes in bodybuilding doesn't change his workout out at all, just adds in a clean diet and some low intensity cardio, like walking on an incline treadmil or cycling.

Thats what Ive been doing, Low intensity on the treadmill, seems to be working but its one of those things where I check almost everyday so its hard to tell.

Diets def. doing to be the biggest factor for me, Ill have a great one then eat that 1 little 300 cal thing that makes me go from a 200 cal deficit to 100 cals over

 

[barnzy7]

Dlove does this look any better to you?

Chest/Shoulder

Weighed in at 177lbs today, down 5lbs. I am starting to lose a little strength but its more annoying and depressing that something to worry about I think.

BB Flat Bench 135x10/185x8/225x5/255x2/265x1

DB Incline 80x10/90x8/100x4

DB Fly 40x10/50x10/60x10

Shoulder Press Machine 140x6/150x5/160x4

BB Raises 85x10/105x10/125x4.5

Weighted Dips BWx10/BW+45x10/BW+90x5.5

Super Set with calve work


If I do some shoulders on chest day and drop my shoulder day what do you think the rep range should be? Hit them heavy or lighten up a little and get a burn?

 

[barnzy7]

Abs/Cardio

1: sausage patty, 2 hard boiled eggs, banana, 4 egg whites

2: 2 hard boiled eggs

3: 6oz steack, taco salad(lettuce, olives, onions, cucumber, salsa, guacemole, 1/2cup cheese, 1/4cup sour cream, salsa, ground beef)

4: 2 hard boiled eggs

5: salad, grilled chicken

6: grilled chicken

Diet was ok today.

Yes its just an ab shot, yes im brushing my teeth. Just trying to show where I feel my most progress has been in 2 weeks. Pic is unflexed by the way

 

[barnzy7]

Screwd up again and drank last night, not too much but enough. Going to the sox game tommorow so may be suckered into drinking a little before the game. Hitting the gym before though so we'll see what happens.

Back/Bi today

Deads 135x10/225x10/315x6/405x5/435x1.5(couldnt lock 2nd one)

Lat Pull 200x10/200x10/200x10

(Smith)BB Rows 135x10/225x8/245x6

BB corner Rows 3platesx10/3x10/4x10

DB curls 35x10/45x8/55x3

Forearm work

Im pissed I keep drinking, I mean only 3 times in 3 months, but its been 3 times in 2 1/2 weeks since I started cutting. Bad timing for me to give in I guess.

 

[barnzy7]

Was supposed to do abs/cardio at gym today...I forgot it was first day of our spring training for my summer baseball team so I skipped the gym as I got enough of a work out just throwing, running, and doing pitching drills

 

[barnzy7]

Diet sucked on saturday, drank way too much and basically blacked out at the sox game.

Diet was spot on yesterday, only problem is gym is closed until tuesday so I may go for a run or do some core work in my dorm. Otherwise I'll be taking sunday and monday off.

Back to hitting it hard and NO more drinking from now on.

 

[barnzy7]

Usually the last time I eat anything for the night is around like 6 unless I get to the gym late.

Just wondering if it would be beneficial to have a protein shake around 9 or before I go to bed? Or do you think it would make more since to just no eat after 6?

 

[Shaun47]

I think you Def should have something before bed. Personally I think that is the most important time because you go so long without eating. I take a casein protein shake, eat a can of tune and Animal Flex before I hit the hay. I also have a slim fast by me when I sleep so if I ever wake up in the night I just down it to keep my body out of catabolic mode.

 

[barnzy7]

I think you Def should have something before bed. Personally I think that is the most important time because you go so long without eating. I take a casein protein shake, eat a can of tune and Animal Flex before I hit the hay. I also have a slim fast by me when I sleep so if I ever wake up in the night I just down it to keep my body out of catabolic mode.

Thanks, Ill make sure I have some chicken or protein shake every night before bed.

 

[barnzy7]

There was literally no one at the gym today to spot me. There was 1 girl on the treadmill but no way Im asking a girl to help me. So some of the lifts are not as heavy as I wanted and were not to failure.

Weighed 177lbs today

Chest/Shoulder/Tr

BB Bench 135x10/185x8/205x6/225x5/225x5/225x5

DB Incline 80x10/90x9/90x7

DB Flies 40x10/50x10/60x10

BB Raises 85x10/105x10/125x6

Shoulder Press Machine 120x10/140x9/160x4.5

Dips BWx20/BW+45x10/BW+90x8

15 min HIT cardio


I said before I thought I was losing strength, after today's workout Im pretty confident that I havent as 225 felt a lot lighter to me than usual and probably could have gotten 8 up if I had a spotter and wasn't afraid of getting stuck.

 

[barnzy7]

Weights are down today on purpose. The best growth I have ever seen in my legs is from the 5x5. I strayed away from it a couple months ago and since I feel like my legs are getting weaker and not growing the same. I start lighter weight on the 5x5 to make sure I do perfect form ATG every rep on squats. I feel like my worst form for any lift is heavy squats, I dont want to get away from good form.

Squats 225x5/225x5/225x5/225x5/225x5

Leg Ext 205x10/220x10

Ham Curls 150x10/160x9

Calves 4 platesx10/6x10


I added in calves, if this is going to screw up the 5x5 let me know, I didnt think it would hurt it tho.