Operation Wedding Bod

stuchyg

4/7/13


Chest and Arms

First Proper Benching Session in a while, Worked my way up to 90kg

Usual Assistance work


7/7/13

Back

Lat Pulldowns

3 x 8

GM's

2 x 10

Seated Row

2 x 10

BOR

2 x 8

SAR

2 x 8

Pull Ups

3 x 5

Shoulders

Everything by loads with not much weight

stuchyg

Initially planned to do legs but the heat was killing me so went chest and superset with arms

Bench
3 x 6
Chin up SS
3 x 6

Incline bench
3 x 6
Dips
3 x 6

Flyes
3 x 6
Plate curls
3 x 6

Finished up with some preachers. Honestly thought I was gonna die in there with the heat. I much prefer training in winter

stuchyg

Last night I was foolishly talked into playing a game of astro instead of going to the gym.

Paying for it big time today. Both sides of my groin in agony as well as my lower back. Reminds why why I stopped playing in the first place.

stuchyg

Full body workout today. No major numbers as the heat was killing me. Lots of reps though and weighed in yet again at the 80kg mark. Weight will hopefully hit the 81kg point by the end of next week.

stuchyg

Leg Day


Squats

Warm Ups

70kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 2
130kg x 1 (equal PR) - new belt on
140kg x 1 = new PR

Ham Curls

3 x 10

Leg Extensions

80kg x 8
90kg x 6
100kg x 6

Calf Raises

3 x 10

Weighted Step Ups

2 x 12

Finished up with some Chin Ups and managed my first ever muscle up

stuchyg

Chest n arms yesterday.
Back n shoulders today.

Haven't been going too heavy with lifts in this heat atm. Focusing more on higher reps with a proper contraction on each movement. Sweat has been pumping off me in the workout but that might just be because my gym has zero air conditioning and is glass fronted with windows that don't open

stuchyg

Bit of db bench today along with dome deads.

Then went through a mix of chins, pull ups, push ups, trx,hangs & Kb work for about an hour. Highlight of the day was a 3 rep set of chins with 30kg added. My best workout in a good long while. Will do much more of it once my cut starts.

stuchyg

Have some proper DOMS in my arms for the first time in a long time. Weighted hangs FTW.

stuchyg

Quick chest workout along with a bit for the calves. Second last werk of my bulk before the cardio and high volume reps kick in

stuchyg

Back and shoulders with a mix of kettle bell and trx work thrown in. Been looking to get my shoulders looser in the last couple sessions and managed some dislocates with the full ROM tonight.

Lots of pullups and raises mixed in tonight. Chest and arms tomorrow again as giving my legs a rest for the week and just working on various stretches to increase mobility

stuchyg

Chest and arms

DB bench

20kg x 10
30kg x 6
40kg x 3 (biggest db in the gym)

Incline

20kg x 3 x 10

Flyes

12.5 x 3 x 10

Cable cross

3 x 10

Arms supersets to finish

stuchyg

Lat Pulldowns

30kg x 12
40kg x 6
50kg x 6
60kg x 6
65kg x 6

Cable Rows

70kg x 12 x 3

GM's

3 x 8

Shoulders

KB Swings

3 x 12

Side Raises (Supersets)

3 x 6

BNP

25kg x 3 x 10

Upright Rows

3 x 8

Shrugs

3 x 8

stuchyg

Chest

Bench, decline, decline Flyes and cable crosses.

Arms - usual stuff.


Finish up with supersets of crosses and index on ring benches.

Currently standing at 12 stone 8 pounds in my last week of bulking

RidleyRider

Are you gonna do something like GVT for your cut?

stuchyg

RidleyRider wrote: »

Are you gonna do something like GVT for your cut?

Looking more at a 4 x 15 rep range mixed in with some hiit and a very controlled diet, a seem to lean out a bit over the weekends when I'm not hitting the 4k mark so it should go ok.

Will put up some pics of my fat ass before I start the cut

RidleyRider

stuchyg wrote: »

Looking more at a 4 x 15 rep range mixed in with some hiit and a very controlled diet, a seem to lean out a bit over the weekends when I'm not hitting the 4k mark so it should go ok.

Will put up some pics of my fat ass before I start the cut

Sounds good! How long will you be cutting for before the big day?

stuchyg

RidleyRider wrote: »

Sounds good! How long will you be cutting for before the big day?

Roughly 5 weeks, I'm hoping to finish out at 12 stone and then just maintain

stuchyg

Lat pulldowns

40kg x 6
50kg x 6
55kg x 6
60kg x 6

Deads

60kg x 6
80kg x 6
100kg x 3
110kg x 1
120kg x 1
100kg x 3

Bent over row

2 x 6 @ 60kg

Gm
2 x 6

Various shoulder bits then home.

Will throw a pic up tomorrow as I have to go to a wedding Saturday and might not get to the gym before I start cutting

stuchyg

Two pics 4 months on from when I started keeping this log and bulking. Next week will see the start of my cut, il miss my food.

stuchyg

Just compared my pics with my first entry on this log. Can see a big difference in my shoulders, chest n traps.

Think I can see the start of some lat development too

arse..biscuits

Arms look a lot bigger too

stuchyg

At a wedding yesterday but took it handy enough as wanted to train today.

Lat pulldowns

40kg x 15
45kg x 15
40kg x 15

Cable rows

60kg x 15
65kg x 15
70kg x 15

Db rows

20kg x 3 x 15

Trx pulls

2 x 12

Arms

2 exercise bi n tri. Both 3 x 15

Serious workout, felt pretty fcuked afterwards. Next 6 weeks should be good. Dreading leg day on this rep scheme

stuchyg

cross trainer warm up

5 minute hiit session, will build this up each trip to the gym

Bench

40kg x 15
45kg x 15
50kg x 12

Incline

20kg x 3 x 12

Cable cross

30kg x 3 x 15

Kb swing

12.5kg x 15 each arm x 2

Behind Neck Press

22.5kg x 3 x 15

Shrugs


Next session is leg day, living in fear.

stuchyg

5 mins on the bike to warm up

Squats

40kg x 15
45kg x 15
47.5kg x 15

Calf Press

3 x 15

Ham Curls

3 x 15 @ 20kg - this was by far the hardest thing, the hams can barely move the weight by the third set

Leg Extensions

3 x 15 @ 60kg

Finished up with an explosive set of BB Squats @ 40kg

Could barely walk down the stairs afterwards - happy days

stuchyg

From today

Back

Lat pd

45kg x 3 x 15

Deadlift

40kg x 2 x 12

BOR

40kg x 2 x 12

Shoulder

Press

20kg x 15
25kg x 2 x 15

BNP

2 x 12

Upright Row

2 x 15

Finished with 6 and a half mins on the bike. Slowly build that cardio up.

stuchyg

Started off with a 7 min run.

Chest

DB bench

17s 1 x 15
20s 2 x 15

Incline
15s 3 x 15

Flyes

10s 3 x 15

Arms

Various moves all 2 x 15

The extra reps are an absolute killer no matter the exercise. Oddly enough my weight seems to be maintaing at 81kg but I am leaner then I was

stuchyg

12/8/13

Back

Lat pulldown

3 x 15

BOR

3 x 15

Cable Row

3 x 15

Shoulder

Upright Row

2 x 15

BNP

3 x 15

Raises

4 x 10

stuchyg

Squats

20kg x 15
40kg x 2 x 15
50kg x 15

Calf press

3 x 15

Ham curls

3 x 15

Adductor

2 x 12

Abs x not all that many

stuchyg

16/8/13


Chest and Arms

18/8/13

Back and Shoulders


Still going with the high volume workouts so weights haven't changed. Am looking forward to getting stuck back into the heavier weight ranges. Might test my maxes after the wedding and see where I am. Haven't properly squatted, benched or dl'ed in what feels like forever

stuchyg

20/8/13


Squats

20kg x 10
40kg x 3 x 15
50kg x 10

Calf Press

3 x 15

Ham Curls

3 x 15

Abs

21/8/13

Bench

40kg x 3 x 15

Incline

30kg x 3 x 10

Cable Flye

2 x 20

Arms - Bi's n Tri's


Tried to finish up with a bit of cross trainer work to burn some extra cals but had nothing in my legs at all after all the squats yesterday