Bulkboys Log!!!

[Bulkboy]

good session bro. strong presses and some good numbers on the pullups aswell. keep up the good work buddy

thanks iron, i sure will

wow your bench pressing has improved alot wow 120 crazy, you´re a monster

thanks max, im no monster lol, my bench is still too weak compared to my deadlift, so gotta keep pushing and bringing it up

 

[pGhi]

oh please, your 100kgx2 WU is my heaviest working set! daaaamn... :icon_ninja:

 

[Big_Guns_Lance]

haha, thats a promise i cant keep lance. gotta keep up with u bro, u know i feel the same way as u in that regard ye, HIT is fine, and i may try it again sometime, but im a volume trainer by heart, and overall i think that works better for me. still overall i have decreased volume, but one set per exercise is just too little i feel, im not advanced enough to get the most out of that type of training. ye fb training sounds good, ive considered giving low volume fb training a go myself, ill most likely try the HST program then(hypertrophy specific training) its low volume and high frequency with differing rep ranges.

also im glad ur doing ATG squats man, dont worry about the numbers going down, it will be worth it when ur back up there again. full rom is always superior. man i had to take off alot of weight myself. went from 170-180 kg down to 120 kg just cause i was so weak in the bottom. im still not up to those old numbers, but i dont care, because it just feels so much better to be doing it right

thanks as always for ur comments lance, and keep checking the log out, i always appreciate ur support. and ye get that log of urs back up again. it was always a favourite of mine to check out

Yeh man ATG squats are the killer. I'll never go back to half squats. It's funny because Ive always considered my form on every movement textbook but I never realised it with squats that I wasn't doing it properly. It makes sense to work the full range of movement. It's like doing half barbell curls or bench presses which I do see When I started doing the ATG squats couple weeks ago, I lowered it to 100kg to get used to the movement but now i'm on 120kg, just trying to increase in every workout and aslong as I can get at leaset 8 solid reps, i'm happy.

I can now start updating my log now cos ive had problems with a bloodey virus but that shits gone now.

Upper Body

some light lateral raises and rotator cuff work for warmup

Flat barbell bench press:

20kgx8(WU)
50kgx6(WU)
80kgx4(WU)
100kgx2(WU)

120kgx5
120kgx4
120kgx3
120kgx3
120kgx3


Pullups:

mex14
mex9
mex8
mex8
mex7


Close grip barbell bench press:

105kgx5
105kgx5
105kgx5


Lat pulldowns: (45-60 second rest between sets here)

95kgx10(straight wide bar)
95kgx10(straight wide bar)
85kgx7 (V-handle)
85kgx6 (V-handle)

Standing barbell military press: (from the floor)

85kgx4
85kgx4
85kgx3

Lying EZ bar scullcrushers SS with alternating db curls:

45kgx8--->20kg'sx8
45kgx8--->20kg'sx8
45kgx8--->20kg'sx8

Awesome pressing strength! and those pulldowns are huge. Man those military presses are freaky. Did you do a clean and press on the first rep and then continue to rep out or did you clean on every rep?

btw, your avi looks sick.

 

[Bulkboy]

Pghi: lol, dont worry about that, ure strong, but remember u weigh like 20 kg less than me too, so its kinda natural that im alittle stronger in some exercises also im older than u. ull catch up to me in no time, i promise u

lance: thanks heaps m8 those military presses are just one rep clean. i clean on the first rep, and then rep out after that. i wanna focus on the delts and as long as i know i can clean it for a rep im good thanks for checking in and looking forward til u updating ur log. DO IT!;D

 

[Natzo]

great workouts Bulk!

I'm watching this log carefully now to see how you progress in your new style of training.

 

[PrinceVegeta]

Solid session bulky!

 

[Bulkboy]

thanks prince and natzo, appreciate the support

here is yesterdays lower session

Lower Body

Atg Barbell squats:

20kgx8(WU)
60kgx6(WU)
80kgx6(WU)
100kgx4(WU)
120kgx2(WU)

140kgx6
140kgx6
140kgx6

Conventional off the floor deadlifts:

60kgx8(WU)
100kgx6(WU)
130kgx4(WU)

180kgx8
180kgx6
180kgx6

Smith squats:(narrow stance)

120kgx6
120kgx6
120kgx6 ok, ill never do squats after deads ever again, my lower back cramped up real bad, and i felt like i was gonna collapse

Lying leg curls:

30kgx6(WU)

50kgx8
50kgx8
50kgx8

Standing calf raises:

150kgx42
150kgx32

weighted crunches:

me+20kgx15
me+20kgx15

rope crunches:

50kgx15
50kgx15

thats it

 

[Big_Guns_Lance]

Great wokrout mate. HUGE ATG squats! on top of that you blasted more lower back and quads with 180kg deadlifts. Your calf raises are crazy aswell for that amount of reps.

You could have tried Leg presses after deads. That way your lower back isnt involved.

 

[El Freako]

Squats and deads in the same session!

Great numbers little man.

 

[pGhi]

oh please, those numbers in ATG squats and deadlifts

Keep em cuming

 

[Maxmonzter]

totally ridiculus numbers in the squats atg and deadz
and i can only do a rep with 180kg and you do 8 is just insane

 

[Bulkboy]

havent updated my last two workouts because ive been without internet access. but now im back to posting em up.

here is mondays upper session:

Upper Body:

Bench press: (pause in the bottom for a count of 3)

20kgx8(WU)
50kgx6(WU)
70kgx4(WU)

80kgx5
90kgx5
100kgx5

Pullups:

mex4(WU)

me+20kgx5
me+20kgx5
me+20kgx5
me+20kgx3

Incline db press:

40kg'sx13
40kg'sx9
40kg's8

Barbell rows:

90kgx6(WU)

122,5kgx5
122,5kgx5
122,5kgx5
122,5kgx5

standing db side lateral raises:

15kg'sx10(WU)

22,5kg'sx10
22,5kg'sx10
22,5kg'sx10

bent over lateral raises:

22,5kgx12
22,5kgx12

Barbell shrugs:

140kgx20
140kgx18

Pushdowns:

30kgx15(straight bar)
30kgx15(straight bar)
20kgx15(rope)
20kgx15(rope)

barbell curls:

30kgx10(WU)

55kgx6
55kgx6
55kgx4

that was it.

 

[Bulkboy]

here is yesterdays workout


Lower Body:


Squats:

20kgx8(WU)
50kgx8(WU)
80kgx6(WU)
110kgx3(WU)

132,5kgx5
142,5kgx4
152,5kgx3
162,5kgx2
172,5kgx1
172,5kgx1
142,5kgx7

Box squats: (about paralell)

120kgx10
120kgx10
120kgx10

lying leg curls:

25kgx9
25kgx8
25kgx8

good mornings:

50kgx10(WU)

70kgx8
70kgx8
70kgx8 easy, gonna increase weight on these next time.

Calf raises:

200kgx22
200kgx17
200kgx14

Weighted crunches:

mex10(WU)

me+20kgx15
me+20kgx15
me+20kgx12
mex20

 

[PrinceVegeta]

Damn! nice sessions man! squats look awesome!

 

[Bulkboy]

^^ thanks prince


Upper Body:


Bench press:

20kgx8(WU)
40kgx6(WU)
70kgx4(WU)
100kgx2(WU)

120kgx5
120kgx4
120kgx4
120kgx3
120kgx3


Pullups:

mex10
mex10
mex10
mex7
mex7
mex6 died in the end lol, biceps and lats were so fucking pumped.


Close grip bench press:

107,5kgx5
107,5kgx5
107,5kgx5


Lat pulldowns:

90kgx12(overhand)
90kgx12(overhand)
90kgx8(underhand
90kgx8(underhand)


Face pulls:

30kgx15
30kgx15
30kgx15


Clean and jerk:

50kgx5(WU)
70kgx2(WU)

80kgx3
85kgx2
90kgx1
70kgx5
70kgx5
70kgx8(not clean, just pressing overhead after cleaning the first rep)

EZ bb scullcrushers:

30kgx6(WU)

50kgx5
50kgx5
50kgx5

standing alternating db curls:

20kgx10
20kgx8
20kgx8

all for now

 

[Bulkboy]

Lower body:


barbell squats: (lighter, faster, less rest and more reps today)

20kgx8(WU)
50kgx6(WU)
90kgx5(WU)

120kgx10
120kgx10
120kgx10

Deadlifts off the floor:

50kgx6(WU)
90kgx4(WU)

140kgx8
140kgx8
140kgx8

leg extensions:

40kgx12
40kgx12
40kgx12

leg curls:

25kgx10
25kgx7
25kgx6

calf raises:

200kgx22
200kgx20
200kgx17

crunches:

mex10(WU)

me+20kgx16
me+20kgx14
mex24

farmers walk with dumbells: (for grip and forearms)

40kg's for 40 meter x 3 laps, 2 minutes rest inbetween laps, so 120 meter total.

afterwards i stood with the dumbells in my hands gripping em as hard as i could for about 90 seconds.

NOTE:decided to back off the weights on the deadlifts, and go for more reps, and nowhere near failure. reason is basically me wanting to bring up my squats and i feel the extremely heavy deads affect my recovery in that regard(i was deadlifting 205 kg for sets of 5). especially my lower back has been very tight lately. now that im squatting twice a week, the heavy deads i feel is just not good for me. so for a while now i will focus on squats and u will see less weight and more reps in the deadlift.

 

[Adam23]

awesome leg session bro !!!

keep up the hard work Bulkboy

 

[Bulkboy]

thanks adam keep checking in bro=)

log section is quiet nowadays

 

[Pickle]

great sessions bulky keep it up

 

[Big_Guns_Lance]

Awesome sessions this week Bulky. Those ATG squats were the killer man, huge weight on that bar. Your pressing strength has really come up, not only on your chest but shoulders aswell.

How long have you been doing farmers walks and do you feel any benefit of them?

I was going to start working on my grip because my forearms just pump up too much and i cant grip the bar when im doing deads/shrugs. So i was going to just lower my poundages considerably because thats the best way to catch em up with the rest of you but i dont want to do that because thd mean not training hard for a while for them to catch up.