Bulkboys Log!!!

[Maxmonzter]

pretty good session, too bad that ur gym suck, mine goes up to 45kg´s
how is your form btw?

 

[miamiracing]

he also threatened to throw me out if i did t-bar rows ever again. just hate that dude...

just kick his ass

but anyways good session!

 

[Glex]

Nice job on legs day, and way to work around only having up to 30kg DBs. Bicep work was really solid, too.

As for the cardio, it looked pretty intense getting 200 cals in 15 minutes, but I'm a big believer of at least 20 minutes of cardio. Do you do any warmups or anything that get you over that mark?

 

[Dobbs]

like the chest workout you did, that for sure must make yourpecs grow like you want. Sucks your gym goes up tp only 30kgs. Luckily mine goes up to 200 lbs so i dont think ill ever have to worry. , Keep up the great work, hit tris and shoulders hard tommorow

 

[Bulkboy]

Max ot: thx man, yeah my gym sucks bigtime, my form is descent i would say, ive been more consiouc about it lately

miamiracingD believe me dude i would love to kick that guys ass

Glex: thx buddy, doing what i can, yeah my cardio is pretty intense, i hate it so much so i just wonna get it done quickly i do like 4-5 minutes of walking before i start running for real but im pretty warmed up after hitting the weights so its not that important for me...

Dobbs: i sure hope those damn pecs respond to it damn 200lbs dumbells??!! shit thats the monsters coleman uses thx for checing in man

did back rear delts and traps yesterday:

back:

wide grip chins:

BWx14
BWx12
BWx15WTF? they seemed to get easier instead of harder lol
BWx12

barbell rows:

60kgx10(warmup)
90kgx10
100kgx11
110kgx7
90kgx15 oh boy!!

narrow grip cable row:

90kgx12
95kgx11
100kg(the stack)x10

dumbell rows:

30kgx22
30kgx20
30kgx18

rear delt maschine:

25kgx20
35kgx11
40kgx9
30kgx14 haha totally random still testing this shit, like it better than bent over laterals so far

traps:

barbell shrugs:

90kgx15
100kgx11
110kgx7(fuck my grip failed, was exhausted after back work)
90kgx10

did some hanging leg raises and crunches for abs and was outta there

doing shoulders triceps and cardio later tonight

 

[SerbMarko]

nice back training.. great weights.. good job bro.

 

[fallen]

Chins is great way to start a workout. BB shrugs look good don't worry about the grip still got a great workout

 

[Bulkboy]

Serb:thx buddy, appreciate it

Fallen:Yeah i really hope my grip strenght improves, i need it, its the grip that usually fails in exercises like deadlift and shrugs, very annoying... thx for checking in

Todays workout was awesome, did shoulders and triceps and cardio, here we go:

Shoulders:

smith military press:

45kgx15(warmup)
55kgx10
65kgx8
70kgx4 made major improvements on this one, last time i did 60kg for 6 lol
55kgx10

hammer strenght press:

90kgx10
100kgx10
125kgx8
140kgx4

up the rack side laterals:

8kgx8-->9kgx8-->10kgx8
10 sec rest and:
10kgx8-->12,5kgx8-->15kgx8
10sec rest and:
10kg to failure Holy shit my side delts have never burned like that, i could barely lift my arm

front laterals:

10kgx10
12,5kgx10
15kgx10 just to carve in some definition in the front delts

Triceps:

rope pushdowns:

20kgx12
25kgx12
30kgx10
25kgx12

Close grip bench press:
was really burnt out in the triceps after the pushdowns, so this affected my lifting, i normally do a little more

60kgx10
70kgx10
80kgx5
70kgx7

one arm dumbell extension:

10kgx10
12,5kgx9(barely got it up)
15kgx6 lol was totally exhausted at this point

after this i did 20 minutes of cardio on the treadmill, burned around 250 cals...

This was a good day, the weekend may come

 

[miamiracing]

looks pretty solid! everything seems to be fine
i really like the military, because my really sucks...

chest and shoulders are my weakness

and about the cardio after weightlifting.. didn't hear good stuff about it! would be better to do some extra cardio days..

miami

 

[Hypocrisy86]

One arm DB exts are great
the improvements on your Smiths are amazing
takes me longer to make even a 4kg or 10-15lb imrpovement....
KUDOS man!

 

[Rocky]

A lot of work in those 2 sessions but some great lifts. The chins and military's are standouts.

 

[SerbMarko]

why 2 different exercises for shoulder presses?

 

[Bulkboy]

Miamiracing: thx man, my chest sucks to, atleast my upper pecs, working hard on them though, all i can do...

interessting about the cardio, i really like doing it after weights, cuz im warm and all, ill see what ill do

Hypocrisy 86: thx alot buddy i think it was much a question about technique, i didnt wanna risk anything the first time i did them. but this was the second time i did em so i expect them to go up a bit now in the start.

Rocky: thx man, yeah really pumping up the volume now before summer, wanna bring out definition and leave the gym with a good blood pump every time

Serb: Well, i really wanna put some extra thickness on my shoulders, and i like those hammer strenght presses, but i dont wanna sacrifice ordinary military presses for it

Todays session was chest and biceps, here we go

Chest:

Bench press:

60kgx10
70kgx10
80kgx8
90kgx6
90kgx5

incline press:

65kgx10
75kgx10
80kgx6
85kgx4

dips:

mex12
10kgx12
15kgx12
20kgx10
mex17 burnout

flies maschine:

50kgx12
60kgx10
70kgx10

Biceps:

Barbell curls:

30kgx12(warmup)
35kgx10
40kgx10
45kgx8

dumbell hammer curls:

20kgx12
22,5kgx10
22,5kgx8

consentration curls:

15kgx12
17,5kgx10
20kgx8

after this i did 20 minutes of cardio, dont remember how much i burned, overall a good session atleas. Tomorrow im doing legs and abs

cant wait...

 

[Dstan]

i see ur working on that chest like u said u would man looks good dude keep it up and u'll be there in no time.

 

[SerbMarko]

good job bb.. nice variety in exercises..

 

[Bulkboy]

Good session today, was really tired when i got to the gym and i thought about taking it easy, but as it turned out there was no need for it

Legs:

leg extensions:

just taking it real slow and controlled here to squeeze the quad muscle

20kgx20
25kgx15
30kgx15
40kgx12

Smith squats:

65kgx15(warmup)
100kgx12
120kgx12
140kgx12
150kgx11 really happy with this one
dropped the weight to 100kg and did 17 reps to almost failure

barbell lunges:

50kgx14
60kgx12
60kgx10

lying leg curl:

20kgx15
35kgx10
40kgx10
30kgx12

seated one leg leg curls:

40kgx20
50kgx15
50kgx12

Standing calf raises:

120kgx25
130kgx22
150kgx20
120kgx20

after this i did 3 sets of hanging leg raises and crunches for abs and i was outta there.. good session indeed

tomorrow is shoulder, triceps, and cardio... yeah cardio.....

 

[miamiracing]

nice dude!

i everytime do these squeeze leg exten. too because i see my legs growing way faster with it! i listen to the trainer von Trey Brewer who he said, the only way to go is with squeeze! so i do it with a 3sek. squeeze and it really works dayum good!

keep it goin man

 

[SerbMarko]

really awesome leg workout man.. and your legs are living proof of how hard you train them.. those squats look great.. impressive reps..

 

[Glex]

tomorrow is shoulder, triceps, and cardio... yeah cardio.....

Yeah! Cardio!

Very nice legs day indeed; heavy weight all around.

 

[Rocky]

Awesome session. For taking it easy and you got 150kg for 11 reps! Nice work throughout.