Winter Bulk

[barnzy7]

Half way through the day weighed in at 174lbs, down 8lbs in about 3 weeks or so. Im really now worried about the weight as much as I am what I look like. I do see results tho so Im happy about that.

Legs

Squat 135x10/135x10/230x5/230x5/230x5/230x5/230x5

Ham Curls 150x10/160x10

Leg Ext 205x10/220x10

Calves 2 platesx10/3platesx10

 

[barnzy7]

Abs/Cardio

 

[barnzy7]

Last couple days:

Back/Bi

Deads 135x10/225x10/315x6/365x3/385x4/405x4

Lat Pull 200x10/200x10/200x10

BB Rows 135x10/225x8/245x5

T Bar 3platesx10/3x10/3x10

BB Curls 85x8/105x6/125x4

Calve


Abs/cardio

 

[barnzy7]

So I decided to stop being a bitch and take up the advice of Mike and Dlove, today I started the same routine Dlove is doing that was suggested by mike. Ill be honest, after I did the work out I had the craziest pump in my lower back Ive ever had and my legs were shaking. Looking forward to doing this for a while. Any advice or criticism is more than welcome, either negative or positive its all the same.

#1 Legs

(Box to make sure I was always atleast 90 degrees)

Squats 135x10/155x10/185x6/225x4/245x3/275x2...295x5/295x5 Had 1-2 left in the tank for both sets

Pullthroughs(First time ever...2 warm up sets) 60x10/60x10....100x10/120x10/130x10

BB Rows 185x10/215x10/235x10


I weighed 174 today. Question on pull throughs, I basically did them straight legged with a a little bend in the knees. I felt it mostly in my lower back rather than hammys and glutes. Is that normal or is my form off?

I did abs yesterday so I skipped today, will skip tommorow, and then get them on the day Im supposed to.

 

[Dlove]

Whats up Barn. Sorry I haven't chimed in a while. Dude i had a wicked lower back pump and my legs were trembling also like a sob. I just round 2nd leg day of the week today and couldn't grind much out still smoked from day 1. The routine is deceiveing it looks to low volume to most but one done correct with a lot of intensity it smoked me. Glad to see you jumped on it this should be sweet to see how we progress with it.
Your ? on the pull-threws i had a similar issue today. For some reason when i shortened up the range of motion it targeted my hammys more. I tried it both ways today bent back almost parralel to the floor then ropes held closer to the crowne jeweles and back more 45 degree and 45 degree seemed to target more hammys.

 

[Dlove]

Maybe next time you could try the extreme quad stretch?

 

[fugazee]

Where should you feal the pull throughs? Hammy, back?

 

[Dlove]

Where should you feal the pull throughs? Hammy, back?

Both

 

[barnzy7]

Maybe next time you could try the extreme quad stretch?

Not trying to be lazy, where would I find this? Do you have a link anywhere?

Also, I'm sure you already asked this, but how wide did you keep your legs on the pullthroughs? I kept switching close and slowly spreading them to see where I felt it the most, just wasnt sure exactly where I should have them

 

[Dlove]

Yeah man go up to the post on 3 day routines and like 2 or 3 down theres a link to intensemuscle.com, click that then you gotta join only takes a second and you can then open up the pictures on extreme stretches

 

[Dlove]

Pull-threws go wide to help you balance yourself better

 

[barnzy7]

Another question, probably a dumb one....for squat/dead day...do you alternate each time?
or do you stick with just squats or just deads and alternate after the routine switches to a new cycle?

 

[Dlove]

thats a good ? lean. just squats for a full rotation is how i read it. i know for me personally squats and Dl's in the same week is hard on my CNS

 

[barnzy7]

Chest #1

Decline 135x10/155x10/185x6/205x3/215x3....230x5/230x5(1-2 left in tank)

Dips BWx10/BW+25x10/BW+35x10/BW+45x10

Lat Pull 80x10/200x10/200x10/200x10

Abs 3x20

Extreme Chest stretch 40lb Db's for 60sec.

First time I tried the extreme stretching. 40's were almost too much for me. that was the craziest stretch but I loved it, great burn, felt great afterwards. I am def. incorporating extreme stretches into my routine from now on.

May not get too much sleep tonight, going to the Celtics Magic game, looking forward to it.

I know its only been a couple workouts but I really like this program. Thanks mike

 

[barnzy7]

45 min low intensity cardio. Doing 30-45min every off day.

Debating on whether or not to do 15 min after workouts.

 

[barnzy7]

Leg Day #2

Box Squat 135x10/155x10/185x6/225x4/245x3/275x2...300x5/300x5

Pull Throughs 40x10/60x10...100x10/130x10/160x10

BB Rows 135x10/135x10...225x10/225x10/245x10

Abs Rope crunches x3x20...150lbs

Extreme Ham Stretch for 90 sec



These are progress pics, first 2 are from a month ago, I have been cutting for a month, I am my biggest critic just like im sure many of you are and are never happy with yourself. Be honest if you have any suggestions, dont be nice because you think thats what I want to hear, if I look like shit and doing something wrong please tell me.

Just noticed it looks like Im going balled in the last pic, god I hope thats a glare or something on the mirror...

 

[barnzy7]

Did cardio this morning, diet was great all day...until supper had spaghetti and meatballs, couldnt pass it up.

Going back to the gym to do some more cardio in a little bit.

 

[barnzy7]

Im going to be away next friday-sunday, going on a fishing trip, ill be lucky to get 3hrs of sleep a night and no gym so Im not taking the 2 days off this week. Im just going through until friday.

Chest #2

Weighed in at a whopping 173lbs today

Smith Machine Bench Press 135x10/155x10/175x10/195x6/215x3/235x2...255x5/255x5

DB shoulder Press(2 warm up sets first) 50x10/55x10/60x10

Pull ups BWx10/BWx10/BWx10

Abs Rope Crunches 150x20/160x20/170x20

Extreme chest stretch 40x50sec/30x40sec...I wanted to get to 90 seconds but couldnt do it with one DB so I went down weight to finish. I love these stretches. I feel great afterwards even so it hurts like a bitch while doing it.

 

[barnzy7]

Leg #3

For some reason I felt really strong today, not complaining, just wasnt expected.

Box Squats 135x10/155x10/185x6/225x4/245x3/275x2/295x2....315x5/315x5(1-2 left in tank)

BB Rows 2 warmups 135x10...225x10/225x10/250x10

Pull Throughs 2 warmups 60x10...100x10/140x10/160x10

Abs 3x20

Extreme ham stretch BB+5x60sec/BB+5x60sec

 

[barnzy7]

Chest #3

Smith Flat Bench 135x10/155x10/175x10/195x4/215x4/235x2...260x5/260x5

Standing DB Presses 50x10/50x10/50x10

Pullups BWx10/BWx10/BWx10

Abs 3x20

Extreme Chest Stretch 40lb dbx60/30lb dbx60


I tried benching like mike was talking about, I actually think I got it on the first set of 260, it went up real easy and had more than 1-2 in tank, second set I only had 1-2 in tank and could really feel it wasnt going up to easy. Im not sure where I went wrong, Im going to start trying to bench like that but def. going to take some getting used to