walt0rs journey of BULKAGE

walt0r

Tues 31st July 07 - Home

Bench:
bar x 20
60kg x 12
95kg x 5
107.5kg x 3, 2 (2 work sets)
107.5kg x 3, 2 (2 FAILURE sets)

Dips:
bw x 8
+10kg x 6
+35kg x 4, 4

Short enough session tonight. I been studying up in Galway at moment but came home to Ennis to get some notes I left behind and did a quick session. Gonna head back up now, and maybe go out tomorrow or Thurs night for the races. It's unreal up there at the moment! But I can't be drinking

walt0r

I've **** all time on my hands at the moment with the exams. I had one today and it went pretty well but I have 3 more next week starting Monday and I've to go on the sauce tonight so this better be quick.

Thursday 9/7/07 - 19:45 - Galway City Gym
Bench:
bar x 20
60kg x 12
80kg x 8
105kg x 5 (easy)
110kg x 3 x 2
110kg x 2
had a good few drinks last night so this must account for my pooh benching. Still better than last heavy session slightly though.

Dips:
bw x 10
+20kg x 5
+35kg x 3 x 2

Standing french press:
27kg x 10
37kg x 10 x 2

walt0r

First day back training in a few weeks. The exams ****ed me up all I could do was get a few bench sessions in. I'm gonna get back on track now for the next month, college starts in two weeks though so it's gonna be tough to fit those sessions and study in as well!
In all seriousness I am going to cut down on the drinking this year. It's definitely hindering my size and most certainly my strength gains, and also getting me in a lot of trouble. A lot of ****ing trouble.

So first day back training "properly" in about two weeks went as follows...

Home - Friday 17/8/07

Bench:
bar x 20
60kg x 10
80kg x 7
100kg x 3 x 2
115kg x 2 (new home PB)
115kg x 1

Dips:
bw x 10
+10kg x 6
+32.5kg x 5 x 2

Squat:
bar x 12
60kg x 10
80kg x 7
100kg x 5 x 3
back felt a little sore during last reps of last set here, but it's not sore at all right now, I think I stopped in time. Gotta be really careful...

walt0r

Considering starting the sheiko program. It looks hella intense. Fair play to Hanley and Trib they kickin' ass right now. I've two weeks here at home before I start back in college, so I might get started on sheiko beginner program this Monday and see how I get on.

agentgreen

How much did it cost you to kit out you home with all that gear, if you don't mind me asking?

walt0r

I can't remember exact figures but not as much as you'd think really. Mickk hooked me up with almost everything. Rack was 500e roughly, that was the most expensive bit. Bench, bars (2 oly and ez curl), oly dumbells, etc all came to about 400 as well I think. I've spent a couple of grand in total on the room. To be honest I really can't put figures on them right now.Talk to him about it if you're interested but I'm not sure if he's still selling the stuff.

agentgreen

walt0r wrote:

I can't remember exact figures but not as much as you'd think really. Mickk hooked me up with almost everything. Rack was 500e roughly, that was the most expensive bit. Bench, bars (2 oly and ez curl), oly dumbells, etc all came to about 400 as well I think. I've spent a couple of grand in total on the room. To be honest I really can't put figures on them right now.Talk to him about it if you're interested but I'm not sure if he's still selling the stuff.

Cool, thanks. Does that include weights? Room looks savage anyway, wouldn't mind it myself.

walt0r

Nah the weights would be extra. I find it well handy to be able to train (especially during summer) at home, no good gyms around my area at all. I'll miss it when I head back to college in 2 weeks, gotta head back to crowded galway city gym, although training with others does have its benefits

walt0r

1800 - Wed 22/8/07 - Home

Straight-legged deadlift: (light)
bar x 20
60kg x 5 x 3
70kg x 5 x 2

Good-mornings:
bar x 15
30kg x 5 x 2
40kg x 5 x 2

Military press:
bar x 15
40kg x 5
50kg x 5 x 3
52.5kg x 5 x 2

Short workout. I'm just back from England, and wasn't back until 9am this morning, travelling all night so am wrecked. Tomorrow I'll get some squats done...

walt0r

1800 - 23/8/07

Bent-over rows:
bar x 15
60kg x 10
80kg x 8
90kg x 5 x 3

Chins:
bw x 8
+10kg x 5
+16.25kg x 4, 5, 4

EZ curl:
27kg x 10
45kg x 5 x 3

Seated double DB curls:
15kg x 6, 5, 4

Reverse ez curl:
27kg x 10, 10, 8, 7


Decided to lower the weight a few kg on my bent-over rows in order to improve my form. I don't want to be doing any cheating as it could impact on my back. Good mornings yesterday seem to have helped my back a lot, hadn't really any pain today. Squats tomorrow...

walt0r

Diet today:

1000: bowl porridge + banana + glass oj ~ 500cals
1330: carvery lunch - beef, potatoes, carrots, etc ~ 1200cals estimation
1500: shake ~ 600cals
1800: trained
1930: 400g breaded chicken + 130g pasta + glass millk ~ 800cals
2230: cheese + bacon sandwich (100g bacon + 4 slices white bread) ~ 500cals
2330: shake ~ 600cals

walt0r

1830 - Friday 24/8/07 - Home

Bench:
bar x 20
60kg x 12
80kg x 10
110kg x 3 x 2
125kg x fail - lol - miserable

Dips:
bw x 10
10kg x 8
35kg x 4, 5, 4

French press:
27kg x 10
37kg x 8 x 3

Squat:
bar x 15
60kg x 10
80kg x 8
105kg x 5 x 3 - staying light...no back pain at all.

Basically the bench was a joke. I should have got 125kg x 1. I mean I would put 100e on it that I'd get it in a proper gym. Honest to god, it felt like 130+ when I was lifting it. I know somethings up when I lift at home, maybe it's psychological.

walt0r

1845 - Wed 29/8/07 - Home

Bent-Over Rows:
bar x 20
60kg x 10
80kg x 8
92.5kg x 5 x 3

Chins:
bw x 10
+10kg x 6
+17.5kg x 4, 5, 5

Ez curl:
47kg x 5, 4, 5

Seated double db curls:
15kg x 8, 7, 6

One-arm DB Row:
37.5kg x 8, 7

PeakOutput

hey man any chance you can link a video of what you mean by bent over rows? i think iv got the wrong picture in my head of what they are

walt0r

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html - something like this mah brodda

PeakOutput

walt0r wrote:

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html - something like this mah brodda

cheers i wasnt too far off jsut couldnt picture how to do them with a barbell

walt0r

no bother

walt0r

2100 - Thurs 30/8/07 - Home

Military press:
bar x 20
30kg x 10
40kg x 10
55kg x 5 x 3

Seated lateral raises:
10kg x 12 x 3

Front raises:
10kg x 10
15kg x 8, 7, 7

Just a short workout. Pretty late to be at it but was busy all day. Shoulders needed a little bit of a pump. Back is a bit sore at the moment goign for physio tomorrow evening. These ligaments are niggling me.

Vegeta

just a word or warning about home and gym lifting

The weights I have at home are a bit strange as going by the numbers on the weights I only squat 85kg but if I measure the weight by dead lifting it and stepping on the scales its just shy of 90kg

walt0r

I'd bet on it. I reckon that my weights are slightly heavier than they seem. My numbers will increase next week when I get back to Galway to a real gym, timeS!

walt0r

Okay, I'm back up here in Galway for my final year of college. Gonna be a tough year. Hope I can fit in as much weights as possible.

First session back in GCG

1700 - Monday 4/9/07 - GCG
Bench:
bar x 20
60kg x 15
80kg x 10
100kg x 5
110kg x 4
115kg x 2 (so close to 3) - NEW PB
115kg x 1 - poor

Dips:
bw x 10
+10kg x 8
+35kg x 5, 4, 5, 5

French press:
27kg x 12
39.5kg x 8 x 3

SheroN

daaaaaaaaaaaa...........

walt0r

Well, how's a goin ya benny I haven't heard from you in a while

walt0r

Yes, I am still training. Just snowed under with stuff right now. I'm up to 206lbs. Woop!

walt0r

Tuesday - 16/10/07 - GCG

Bent-Over Rows:
bar x 20
60kg x 12
80kg x 8
100kg x 5, 4, 4

Weighted chins:
bw x 12
+10kg x 6
+20kg x 5, 4, 4 - improvement...

DB Curls:
20kg x 6 x 3

Seated double db curls:
17.5kg x 5 x 3

one-arm DB Row:
40kg x 7, 6, 6

10 mins with 10kg on isolation curls and forearm work

Hanley

How strict are thse rows?

I just ask cos I've rowed 50kg 'bells for 15 and never BO rowed more than like 90 for 10. I dunno if I'm just wussing out on em.

Good to see you back posting again btw.

BossArky

walt0r wrote: »

Tuesday - 16/10/07 - GCG

Weighted chins:
bw x 12
+10kg x 6
+20kg x 5, 4, 4 - improvement...

How do you hold the weight for weighted chins? Plate between knees? Bag on back? Some kind of belt?

My gym dosen't have anything that I could use unless I bring a backpack with me. People may get the wrong id if I start loading plates into a bag.

Hanley

BossArky wrote: »

How do you hold the weight for weighted chins? Plate between knees? Bag on back? Some kind of belt?

My gym dosen't have anything that I could use unless I bring a backpack with me. People may get the wrong id if I start loading plates into a bag.

One option that I've seen guys use is to get a normal bodybuilding style belt and bring in one of those army style cotton belts (you know the ones, quite heavy duty?). They loop this thru the hole in the middle of the weight and back thru the belt and tie it nice and tight.

Vegeta

BossArky wrote: »

How do you hold the weight for weighted chins? Plate between knees? Bag on back? Some kind of belt?

My gym dosen't have anything that I could use unless I bring a backpack with me. People may get the wrong id if I start loading plates into a bag.

Another idea is that if someone you know has an old tae kwon do belt to take this. they are really long, generally thick and very hard wearing. Wrap around your waist and through the hole in the center of the weight

you could just buy a dips belt and chain

BossArky

Ok thanks, I'll keep an eye out for this stuff next time I'm in a sports store.