Bulkboys Log!!!

[miamiracing]

great cardio dude. 3km in 13min? i would take 1.30h for 3km hahaha

good job

 

[Bulkboy]

^^thanks guys and lol at miami 13 minutes aint that fast. have a friend who runs 3 km at 10.30 minutes. bastard. not that its that important to me, i just wanna get in decent cardiovascular shape

Todays deload session:

5/3/1: Cycle 2: Week 4: Day 1: Military press:

MP:

1 warmup set

32.5kgx5
42.5kgx5
52.5kgx5

Close grip bench press:

1 warmup set

80kgx12
80kgx12
80kgx12

DB scullcrushers:

17.5kgx10
17.5kgx10
17.5kgx10

Dips:

mex20
mex20

pushups:

mex42
mex25

Pullups:

mex10
mex9
mex11

Pulldowns:

90kgx14 overhand
90kgx12 overhand
90kgx10 underhand
90kgx10 underhand

Chest supported db rows:

27.5kgx15
27.5kgx13
27.5kgx12

Db hammer curls:

17.5kgx12
17.5kgx12

that was it, did alot of sets, but moved very fast inbetween sets (45-60 sec) and went for higher reps and lighter weight. felt really good actually, wasnt drained or anything afterwards, but had a decent pump going.

 

[PrinceVegeta]

Awesome session man, nice deload

 

[Bulkboy]

Awesome session man, nice deload

thanks mate

yesterdays deload session

5/3/1: Cycle 2: Week 4: Day 2: Deadlifts:

Deadlifts:

1 warmup set

75kgx5
95kgx5
115kgx5

Shrugs:

130kgx15
130kgx15
130kgx15

Goodmornings:

70kgx15
70kgx15
70kgx11

Db side lateral raises:

20kg'sx17
20kg'sx14
20kg'sx12

Rear delt machine thingy:

40kgx15
40kgx15

did grip and ab work in the end. pinch grip plate holds, situps and hanging leg raises.

that was yesterday, today ive done cardio. mountain jog/walk. around 45 minutes total.

 

[jonathan]

hehe nice, ever tried pinch flips?

 

[Bulkboy]

hehe nice, ever tried pinch flips?

never heard of it. description?

 

[PrinceVegeta]

Good deload session man

 

[jonathan]

never heard of it. description?

well you take a 20 lbs plate (or more) and pinch it with your fingers. Then you trow it in the air like a frisbee and catch it . here is a movie:

 

[Bulkboy]

^^mhm, dont know if theres much to gain for my part by doing this, but who knows maybe ill give it a try. thanks anyway

todays deload session


5/3/1: Cycle 2: Week 4: Day 3:


Bench press:

2 warmup sets

52.5kgx5
62.5kgx5
75kgx5

High incline press: (60 degrees)

75kgx15
75kgx12
75kgx10

Pushups:

mex43

Pullups:

mex14 overhand
mex10 overhand
mex10 overhand

Neutral grip pulldowns:

70kgx10
70kgx10
70kgx12

Yates rows:

1 warmup set

100kgx12
100kgx12
100kgx12

Incline db curls:

20kg'sx12
20kg'sx10

that was it, felt good.

 

[PrinceVegeta]

Good deload man, love the volume

 

[jonathan]

great overall session

 

[philosopher]

Another 5/3/1 disciple. Great session bulk! Keep up the good work

 

[Natzo]

enjoy your deload..

but I know it's hard resisting to heavy weights!

 

[Bulkboy]

thanks heaps guys


5/3/1: cycle 2: week 4: day 4:

Front squats:

2 warmup

60kgx5
70kgx5
82.5kgx5

olympic squats:

100kgx22
100kgx20
100kgx16

lying leg curls:

40kgx11
40kgx11
40kgx11

standing calf raises SS with seated calf raises:

150kgx40-->30kgx40
150kgx28-->30kgx40

situps:

mex120

that was it. easy weights, but not an easy session with all the high reps, a fast pace and a tremendous lower body pump going. felt sweet. this was my last deload session and next week cycle 3 is started, expect some heavier weights

 

[PrinceVegeta]

Crazy squats man! widowmakers FTW!! keep it up man, now start 3rd cycle!

 

[Bulkboy]

thanks for commenting prince. just calculated the numbers for cycle 3.

Cycle 3:


1)standing shoulder press:

week 1: 3 sets of 5 reps with: (57.5 kg) (65 kg) and (75 kg+)
week 2: 3 sets of 3 reps with: (60 kg) (70 kg) and (77.5 kg+)
week 3: 3 sets of 5/3/1 with: (65 kg) (75 kg) and (82.5 kg+)
week 4: 3 sets of 5 reps with: (37.5kg) (45kg) and (55 kg)


1) Deadlift:

week 1: 3 sets of 5 reps with: (125 kg) (145 kg) and (165 kg+)
week 2: 3 sets of 3 reps with: (135 kg) (155 kg) and (172.5 kg+)
week 3: 3 sets of 5/3/1 with: (145 kg) (165 kg) and (182.5 kg+)
week 4: 3 sets of 5 reps with: (82.5 kg) (100 kg) and (120 kg)


1) Bench press:

week 1: 3 sets of 5 reps with (82.5 kg) (95 kg) and (107.5 kg+)
week 2: 3 sets of 3 reps with (90 kg) (100 kg) and (112.5 kg+)
week 3: 3 sets of 5/3/1 with (95 kg) (107.5 kg) and (120 kg+)
week 4: 3 sets of 5 reps with (55 kg) (65 kg) and (77.5 kg)


1) Front squats:

week 1: 3 sets of 5 reps with (95 kg) (107.5 kg) and (120 kg+)
week 2: 3 sets of 3 reps with (100 kg) (115 kg) and (127.5 kg+)
week 3: 3 sets of 5/3/1 with (107.5 kg) (120kg) and (132.5 kg+)
week 4: 3 sets of 5 reps with (62.5kg) (75 kg) and (87.5 kg)


its getting serious

 

[PrinceVegeta]

Awesome! now get to training!!

 

[philosopher]

Sweet! Aint nothing but a peanut

Keep up the good work Bulk

 

[jonathan]

oh yeah ^^

 

[miamiracing]

mad strength right there