Bulkboys Log!!!

[Pickle]

good session bulky, anymore vids?

 

[jonathan]

aargh I am jaleous on your deadlift

 

[ironheart]

still going strong i see. monster effort on those deadlifts 9 reps! crazy stuff. strong side raises as well. keep it up my fellow viking!!

 

[miamiracing]

nice military pressing and deadlifting mate !

 

[Bulkboy]

Philo: thanks buddy

Pickle: hey thanks bro! im gonna see if i can get any vids up next week

Jonathan: thanks bro

Ironheart: thanks buddy, great to have u back in the log section btw ye we vikings gotta stick together.

Miami: thanks buddy


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

Bench press:

3 warmup sets

90kgx3
100kgx3
112.5kgx9

Incline db press:

40kg'sx10
40kg'sx8
40kg'sx6

Pushups with feet elevated:

x20
x20

Pullups: (overhand)

x15
x11
x11

pulldowns: (palms facing)

80kgx12
80kgx12¨
80kgx12

Barbell rows: (overhand)

2 warmup sets

120kgx10
120kgx8
120kgx8

Fatman pullups: (underhand)

x15
x15
x15

Db rows:

40kgx22 L
40kgx22 R

Incline db curls:

22.5kgx6
22.5kgx4 nothing left after the back work...

 

[Anabolicus]

Your bench has become too strong

 

[jonathan]

lol now I'm jaleous on your bench press too haha

 

[Big_Guns_Lance]

Awesome benching mate and great barbell rows too! wanna see some vids pal!

 

[Bulkboy]

Anabolicus: haha, can u ever get a big enough bench?;D ive never been a strong bencher, but it seem to be going well atm, and im pleased with that. looking forward to see how 120 kg goes next week

Jonathan: hehe, thanks for the compliment buddy

BGL: thanks for the encouraging words mate i guess i do owe u guys a bench video. ill see what i can do next week

btw, did some cardio today aswell, which i forgot to post. was 25 minutes on the treadmill. 5 minutes walking, then 10 minutes running, then 10 minutes walking. all performed on incline ranging from setting 6 to 15.

 

[PrinceVegeta]

Wow, crazy benching and killing of your massive back!woot woot

 

[philosopher]

Great session there Bulk. Very solid BP

 

[Tonka]

Very strong session Bulk boy much impressed! Can you please explain to me this deloading technique and these cycles you take would mean alot thanks.

 

[Bulkboy]

Prince: thanks man ye back was fucked, sore today actually, which is rare for me.

Philo: thanks buddy, appreciate it

Tonka: you can read up on 5/3/1 on T-nation.com. all u need is there. but put simply, its a back to basic program that focuses on 4 key lifts+ assistance work, where u cycle ur training in 4 week cycle. where the first 3 weeks is devoted to increasingly heavier lifting while the fourth week is a deload week.

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

Front squats:

3 warmup sets

100kgx3
115kgx3
127.5kgx4

Olympic Squats:

120kgx17
120kgx10
120kgx10

Leg extensions:

30kgx25
30kgx20
30kgx15

Lying leg curls:

30kgx7
30kgx6
30kgx6

single leg hop:

20kgx30L
20kgx30R
20kgx30L
20kgx30R
20kgx30L
20kgx30R

Situps:

x110

 

[Pickle]

110 situps? 110? theres reps after 20? who knew? you are a masochist. P.s great leg session

 

[Anabolicus]

Damn dawg, You'll be soon front squatting 4 plates!

 

[Big_Guns_Lance]

Great front squats mate.

 

[philosopher]

Great leg session mate. Those front squats are solid bulk. Keep up the good work

 

[Anabolicus]

Damn dawg, You'll be soon front squatting 4 plates!

Sorry I meant 3 plates, lol.

 

[Bulkboy]

thanks guys! and ye anabolicus, i think its alittle while until i can claim 4 plates in the front squat here is todays session. i wasnt supposed to train weights today, but decided to train today since i felt up for it, and rather take an extra off day later in the week.

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

Military press:

2 warmup sets

65kgx5
75kgx3
82.5kgx5

Close grip bench press:

1 warmup set

90kgx12
90kgx10
90kgx8

Tricep pushdowns:

35kgx12 (straight bar)
30kgx12 (rope)

Pullups:

x13
+20kgx5
+20kgx5

Pulldowns:

85kgx10 overhand
85kgx10 overhand

Chest supported db rows:

40kg'sx10
40kg'sx8
40kg'sx8

Pulldowns: (widowmaker)

65kgx20 overhand

Hammer curls:

22.5kg'sx8
22.5kg'sx8

done. ok session, not my best, not my worst. deadlifts tomorrow. until then

 

[PrinceVegeta]

Solid session man!!strong mp's!