walt0rs journey of BULKAGE

walt0r

Arky, all you need is a dip belt, you can get them in a lot of bodybuilding shops. I ordered mine off bodybuilding.com at http://www.bodybuilding.com/store/dipbelt.htm

Hanely, those reps are fairly strict, I don't do much jerking, although I am at an angle of about 20-30% (not strictly parallel) to the floor. I can definitely do 80kg for 10+ good reps. Do you do much rows anyways Hanley? You don't seem to. Probably just lack of chins/rows is all...

walt0r

Wednesday - 17/10/07 - GCG

Bench:
bar x 20
60kg x 15
80kg x 10
100kg x 6
115kg x 2
115kg x 2.5
115kg x 1
Was so close to getting 3rd rep on the 2nd set of 115kg. So close...feck.

Dips:
bw x 10
+10kg x 6
+20kg x 6
+35kg x 3, 2 (sucked big time, wtf like)

French press:
27kg x 10
37kg x 7
42kg x 6 x 2

Forearm work:
couple sets of reverse curls with ez barl (27kg)

Rep range was really low today. But I wanted to get new bench PBs

My forearms and bi's are really lagging. I need to start blasting my forearms more...

Hanley

walt0r wrote: »

Arky, all you need is a dip belt, you can get them in a lot of bodybuilding shops. I ordered mine off bodybuilding.com at http://www.bodybuilding.com/store/dipbelt.htm

Hanely, those reps are fairly strict, I don't do much jerking, although I am at an angle of about 20-30% (not strictly parallel) to the floor. I can definitely do 80kg for 10+ good reps. Do you do much rows anyways Hanley? You don't seem to. Probably just lack of chins/rows is all...

I do feck all bent over rowing. For me, the costs out weight the benefits. Instead I do things like dumbbell rows, chest supported rows and fat man rows. That's in addition to pulldown variations (palms facing away from me, in towards me, neutral grip etc) and pull ups/chins.

I try to get some form of lat work in every session like, bent over rows are something that has just nevner ever agreed with me tho. Maybe my back angles the problem, I've always tried to do them as close to parrallel to the floor as possible.

walt0r

Explain what ya mean the "cost outweighs the benefit". DB rows are probably better to be honest. I just feel that I get a bit of benefit out if psychologically, I mean I'm doing the reverse of the bench on the same plane so to speak so the more I can DB row I feel I'm pushing my bench as well. Seems to hit me good anyways.

Hanley

Wel because I like to use a lot of volume to train my core lifts (squat and deadlift in this case) my lower back can take a pounding from squatting 2x a week and deadlifting heavy from the floor, rack and also RDLs.

So I try to avoid exercises that put any additional stress on my lower back. That's why I choose dumbbell rows, chest supported rows and fat man rows over barbell rows.

I jsut feel there's better options for ME because of the amonut of work already being placed on my lower back.

walt0r

Well, I'm nearly the complete opposite at the moment because of my back ligaments, do little or no deadlifting and only squatting 1x a week. Your squat, dead routine is sick, makes me wanna cry. My back would be ****ign ruined. I think I'm gonna start deadlifting proper in the next few weeks soon...hopefully

walt0r

Friday 20/10/07 - 2010 - GCG

Seated db shoulder press:
15kg x 15
20kg x 10
30kg x 6 (easy)
32.5kg x 5 (new PB)
32.5kg x 4 (struggled on 1st rep needed assistance)

Deadlift:
60kg x 15
80kg x 8
100kg x 6
120kg x 5
140kg x 4
160kg x 1 pffff long way from home...

Been ages since I did deadlifts. My back didn't really hurt. This is a good sign. I think I'm on the mend.

front raises and laterals...

walt0r

10:30PM - 11.30PM - Saturday 10/27/2007

A late one...just some bicep work

DB curls:
15kg x 12
20kg x 8
25kg x 7, 6, 6, 6

Seated Double Bi curls:
15kg x 8, 8, 7, 7, 6

EZ Forearm curls:
27kg x 10 x 3

20 min jog...

walt0r

It was graduation week in Galway last week and I went on the sauce big time, Sunday-Friday every ****ing night. I need to go on a detox. Only 6 weeks or less to my exams...jesus better give up the booze

walt0r

Sunday 28/10/07 - Home

Bench:
bar, 60
80kg x 9
100kg x 6
115kg x 3 - was so ****in easy
120 x 1 - eeeasyyyy home pb

Military press:
bar, 40kg x 10
55kg x 5 x 5

Front raises:
10kg x 10
15k x 8 x 3

lateral raises:
10kg x 10
15kg x 10 x 3

well basically...I don't know what to say.
I was on the sauce big time all week. Sunday to friday every ****ing night in galway yet I pulled a home pb on the bench. Weird...


Bodyweight:
14st 8lbs - heaviest ever

walt0r

2030 - Tues 30th October - GCG
Squat:
bar x 20
60kg x 12
80kg x 8
100kg x 6
120kg x 3
125kg x 2 x 2
not great...

BO Rows:
bar, 60, 80
100kg x 5 x 3 - sloppy enough

Chins:
bw x 10
+10kg x 6
+20kg x 5 - felt sore had to stop

DB HH Curls:
20kg x 8 x 2, 7, 7
15kg x 8

some forearm curls with 10kg

Basically my bi's were wrecked from Saturday's workout. I still went for it though, was okay. Squats weren't as good as I thought they'd be. Going to aim for 4x3 of 120kg on Fri/Sat maybe

pic after workout: 6'5" and 204lbs

walt0r

back sore.

walt0r

1400 - Thurs 8th November - GCG
Bench:
bar x 20, 60 15 , 80 x 10
100kg x 6
110kg x 5 (pleased with this)
120kg x 1.5 (so close to 2nd rep)
125kg x 1 (PB)
130kg x miss (close, I'll get it within the next 2 weeks)

Dips: (going lighter on dips, need to up my rep range to 6-8 consistently)
bw x 12
+10kg x 8
+25kg x 8, 7, 6

Overhead DB extensions:
17.5kg x 5, 5, 4

Pec deck:
#80 x 8, 8, 7

finito early, too much work to do at college

walt0r

1720 - Friday 9th November - Home

back not 100%, had to abandon squats on 100kg warmup sets

Bent-Over Rows:
bar x 20
60kg x 12
80kg x 8
100kg x 5, 4.5, 4.5

Chins:
bw x 8
+10kg x 6
+20kg x 5
22.5kg x 5 (PB), 3.5

DB Curls:
15kg x 7
25kg x 5, 4, 4

Seated Dbl DB Curls:
15kg x 8, 7, 6

workaccount

I think you look quite good. When are planning on doing a cut?

walt0r

Workaccount: Not until I get to to about 16 stone in bodyweight. At least that before I would even dream about doing a cut.

6:01 PM 11/16/2007 Friday - GCG

bench:
bar x 20
60kg x 12
80kg x 8
100kg x 7
107.5kg x 3
115kg x 2 x 2

Dips:
bw x 12
+10kg x 8
+20kg x 6
+30kg x 5 x 3

Machine Rows: (all weights include bar at 5kg)
45kg x 10
65kg x 8
85kg x 4 (too heavy)
75kg x 5 x 3

Chins:
bw x 10
+10kg x 6
+22.5kg x 4, 3, 3

DB curl:
15kg x 8
20kg x 7 x 2

Seated dbl DB curl:
15kg x 7, 6, 5

16:00PM 11/20/2007 Tuesday

Bench:
80kg x 8
100kg x 5 x 2
110kg x 2 x 2 - looool, failed on 3rd reps but was sooo close, i must be just tired from all tricep work i did the other day, baaahahah


Dips:
bw x 12
+10kg x 7
+20kg x 6
+25kg x 5, 6, 7



machine rows:
45kg x 10
65kg x 8
80kg x 5 x 3


Chins:
bw x 10
+10kg x 6
+17.5kg x 5 x 2, 4




DB Curls:
22.5kg x 5
20kg x 6



seated dbl db curls:
17.5kg x 6, 5, 4

walt0r

Going heavier now on Saturday. Going to up the lifts from Tues by a few k's each. I should be able to handle it. I'm going to go lighter/more reps on the Mon/Tues for chest/tris/back/bis and then heavier on the Fri/Sat. It's gonna be really hard to fit in workouts with my exams coming up. Have done **** all study and only 2 weeks left. Gotta get down to it...

walt0r

1330 - 4/12/07 - GCG
Bench:
60, 80 warmups
100kg x 6 (felt heavy for some reason, didnt warm up enough i think)
110kg x 5 (great set)
110kg x 4
110kg x 3.5

Dips:
bw x 8
+20kg x 6
+25kg x 5, 4, 4 - jesus my tri's are tired...

Machine rows:
45, 65 warmup
85kg x 5 x 3

Chins:
bw x 12
+15kg x 5 x 3

DB Curls:
25kg x 5, 4, 4

Seated double bi curls:
12.5kg x 7
17.5kg x 5 x 3

Good enough workout. Been studying a lot. Got 3 more exams to go. Won't be training for a while again...

walt0r

Okay, it's been a while since I updated. This is me last week. The first week of the new year. I am not that happy really, lost a bit of size over xmas due to the flu and have put on some bf due to bad diet and boozing. I started back training last week a little, not too heavy just eaaasing myself back in. Here we go...

walt0r

8/1/07 - Tues (Home)

Bent-Over DB rows:
15kg x 12 x 2
25kg x 10
35kg x 7, 6, 5

Chins:
bw x 9, 8, 7 - mehh
+10kg x 5, 4.5, 4.5

DB Curls:
15kg x 10
25kg x 5, 4, 4

Isolation DB curls (90 degrees):
15kg x 5, 4.5, 4.5, 4.5

Strict EZ curl:
27kg x 8 x 3

Illkillya

****ing hell walt, if cobra could see you now... you'd box him back to Scotland.

walt0r

and into ukeyyyyyy and outta scotland and ehhhhhhh, hahahhaha hows iky any craic with ya ya bollix, any kwaik?

BossArky

What weight are you now in lbs?

edit - still no deadlifting due to sore back?

walt0r

I did some light deads the other day. I'm going to try it every second week and see how I get on. I lost some weight over xmas, man, it sucks. I'm about 204-205lbs right now.

walt0r

20:05 - 21:15 18/01/2008 - GCG

bench:
bar, 60, 80 warmup
100kg x 7
110kg x 4, 3, 3

dips:
bw x 10
+10kg x 5
+25kg x 5, 4, 5

machine rows:
45kg x 12
65kg x 8
75kg x 7, 6, 5 - ehhhhh

chins:
bw x 8
+10kg x 5, 5, 4

db curls:
22.5kg x 5, 4
20kg x 5

walt0r

GCG - 4:30pm - 5:40pm

Squat:
bar, 60, 80 warmup
100kg x 5, 5, 5, 5

Leg curl:
#25 x 15
#35 x 12 x 3

Reverse leg curl:
#20 x 12 x 3

DB Front raises:
12.5kg x 10
15kg x 8 x 3

DB lateral raises:
10kg x 12
12.5kg x 12 x 3

Seated Calf machine:
20kg x 20
60kg x 15 x 2
80kg x 15


some ab/lower back work:
incline situps and back raises

walt0r

22/1/07
0900- bowl porridge, banana, 2 brown toast, glass oj + green tea
1100- green tea
1230- beef, 4 potatoes, few spoons carrots + blueberry muffin
1530- shepherds pie + jack potato + banana + green tea
17:00- gainer shake - 600 cals
19:30- bowl pasta and 2 chicken breats, stuffed
20:30 - shake - 600cals

23/1/07
0900 - bowl porridge, banana, 2 brown toast, glass oj and green tea
1000 - banana
1300 - canteen dinner, bacon, cabbage and spuds RAWWRRRR!!!R!$! hair growing on my chest after that lolzors
1400 - couple of jaffa cakes om nyom

workaccount

Your a year behind there. Welcome to 2008.

BossArky

He is in Clare. They function on GMT - 8736

walt0r

lol brilliant, well spotted