Bulkboys Log!!!

[tim290280]

Nice MP!

Plus your pullups are great.

 

[Pickle]

i concur, deltboy indeed nice comeback mate

 

[Bulkboy]

thanks everybody glad to be back=)


todays session


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

general warmup on bike


Deadlifts:

3 warmup sets

160kgx5
180kgx3
210kgx2
150kgx10 (added this set for extra grip and lower back training, wasnt in the mood for GM's)

Barbell rows:

1 warmup set

125kgx7
125kgx6
125kgx6

one arm hammer grip machine row:

110kgx12
110kgx12
110kgx12

rear delt machine:

40kgx15
40kgx15

reverse grip bb curls:

30kgx12
30kgx12

abs in the end

 

[Sentinel]

Dude...I just saw your signature. Wasn't Invictus an AWESOME movie? I think it was fantastic!

 

[El Freako]

Good pulls "Deltboy", what's your estimated 1RM?

 

[jonathan]

superbe deadlifts

 

[miamiracing]

strong rows broski! keep working out like a mofo and get bigger and bigger

 

[Xiva]

Hey Deltboy, your deadlifts are amazing Good strength!

Barbell rows aint bad either!

 

[Bulkboy]

Sentinel: dunno, havent seen it lol i dont recally where i got my signature poem from. its defo my favourite though. thanks for stopping by btw

El Freako: im not sure actually. ive pulled 230 before, but considering how heavy 210 felt on tuesday im gonna say im not there right now. all the high rep deadlifting during this program has kinda lowered my max i think, cuz ive been working with such submaximal loads. im better able to do high rep deadlifts though no doubt, but if i were to go on a limp and guess, id say right now my max is around 220 kg.

Jonathan: thanks buddy

Miami: thanks bro, ill do my best.

Xiva: lol at deltboy thanks for all the support buddy

 

[Bulkboy]

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

10 minutes on the treadmill for general warmup+ some light stretching and internal and external rotations for my rotator cuffs.


Pullups:

1 warmup set

me+15kgx8 OH
me+15kgx7 OH
me+15kgx8 UH
me+15kgx7 UH
mex12 OH

Barbell bench press:

3 warmup sets

105kgx5
117.5kgx3
130kgx2

High incline bb press: (about 60 degrees)

75kgx8
75kgx8
75kgx8

Pushups:

mex36
me+20kgx20
me+20kgx15

Chest supported bb bench rows:

60kgx20
60kgx20

Shrugs:

150kgx8
150kgx8
130kgx12

Barbell curls:

45kgx10
45kgx10

Dumbell hammer consentration curls:

17.5kgx10
17.5kgx8

 

[jonathan]

130 kg bench press oh lord that is a lot of weight buddy

 

[Xiva]

Looks damn good strong guy!

 

[El Freako]

So I'm still beating you on the deads? WOOT!

Looks like you're peaking on your Bench there, but those pullups are fucking awesome!

 

[Bulkboy]

thanks guys!

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

10 minutes of general warmup on treadmill, followed by some leg stretching.

Squats:

3 warmup sets

130kgx5
145kgx3
160kgx4

Front squats:

105kgx6
105kgx6
105kgx7

Leg extensions:

40kgx12
40kgx12
40kgx15

Sissy squats:

mex34
mex18

Lying leg curls:

40kgx10
45kgx10
45kgx9
45kgx9

Standing one leg calf raises:

110kgx12
110kgx12¨
110kgx12
110kgx12

abs in the end. some crunches and leg raises

 

[miamiracing]

massive session broski! great squats

 

[Braaq]

Great squats brother and those sissy squats are no joke. Especially with those reps after everything else you did. Keep up the good work.

 

[El Freako]

Squats and more squats, the way its meant to be done.

 

[Xiva]

I love your FSQ strength!

 

[jonathan]

squatman

 

[Turkish1530]

hey bulky! Glad to see your still banging away at the iron! keep up the hard training