Bulkboys Log!!!

[Bulkboy]

thanks everybody, appreciate all the support


5/3/1: Week 3: Day 1: Military press:

Military press:

2 warmup sets

60kgx5
70kgx3
77,5kgx7

Pullups: (deadhang and chin over the bar on every rep)

mex11
mex11
mex11
mex9
mex9

Close grip benchpress:

1 warmup set

92,5kgx8
92,5kgx8
92,5kgx8

Scullcrushers:

40kgx10
40kgx10

Pushdowns: (done immediately after the scullcrushers)

40kgx6(straight bar)
30kgx6(rope)

thats it. in the end i did cardio. HIIT on the treadmill. ran at 15 km/h on setting 6 incline for 1 minute, then walked on the same incline for 1 minute at around 7km/h. repeated this process 4 times for a 9 minute total. was drenched in sweat. running uphill sure sucks

 

[tim290280]

Deadhangs are the only way to do chinups

 

[Bulkboy]

Deadhangs are the only way to do chinups

yes sir see way to many people who dont do their pullups properly. full ROM is the only way to go. though ill admit that when i do max sets, i do sometimes not make it all the way up over the bar at my last reps. i always make sure i get a deadhang on every rep though. lats get a much better workout that way

thanks for checking in tim

 

[Big_Guns_Lance]

Great workout mate. Those MP's are super and you've got some strong tri's man, cgbp with that much weight! oh and also nice pull-ups. How wide, you go?

 

[Bulkboy]

Great workout mate. Those MP's are super and you've got some strong tri's man, cgbp with that much weight! oh and also nice pull-ups. How wide, you go?

thanks lance ye MPs felt good today, may be a pb for reps actually close grip benches were light. my close grip bench is pretty much the same as my regular bench. u know im used to benching pretty narrow my pullup width is about shoulder width or slightly wider than shoulder width most of the time. never felt any benefit from going very wide, that goes for my bench and squat as well. thanks for checking in bro

 

[Pickle]

great sessions bulky. I think you were a bit too conservative on your 1rm calculations tho since your in 3rd week doing 7 bloody reps on 77.5kg militarys haha. Well done tho big fella great squats as well.

 

[Bulkboy]

great sessions bulky. I think you were a bit too conservative on your 1rm calculations tho since your in 3rd week doing 7 bloody reps on 77.5kg militarys haha. Well done tho big fella great squats as well.

haha, i gotta agree with ur assesment pickle but remember the weights were calculated from 90% of my 1rm. but i agree, i may have put the 1rm lifts alittle lower than i should have. but better safe than sorry. dont wanna burn out too quick. the goal is contionus progress. thanks for the support bro

 

[chadcruz]

Prince: hell yeah! thanks for checking in

El Freako: i dont know what queasy means, but its prolly good so thanks

doing bench press, and some chest and upper back assistance work later today

Queasy means...like nauseous or maybe kvalm?? in Norsk.

Anyway bro, you seem like you are making some huge improvements at the moment. I like the way you are mixing up your program with some really innovative exercises. Keep it up for sure.

 

[Bulkboy]

Queasy means...like nauseous or maybe kvalm?? in Norsk.

Anyway bro, you seem like you are making some huge improvements at the moment. I like the way you are mixing up your program with some really innovative exercises. Keep it up for sure.

ah ok, good to know bro oh and welcome to my log buddy im glad u like the setup, and ye i think its going quite well so far. offc, i have to wait and see how the long term gains are. keep checking in, it would be much appreciated;D

here is todays workout btw


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

general warmup on the bike

Deadlifts:

3 warmup sets

135kgx5
155kgx3
172,5kgx8 very happy, no straps, and didnt feel like i was near failure either. reps felt smooth and grip was no issue.

Good mornings:

1 warmup set

85kgx8
85kgx8
85kgx8 these never fail to destroy my hams and lower back...

Shrugs: (no straps)

150kgx12
150kgx12
150kgx10

Dumbell lateral raises: (45 sec rest between sets)

20kgx15
20kgx12
20kgx10
20kgx18 (these were bent over lateral raises)

in the end i did grip work. static holds with a barbell loaded with 130 kg. also some pinch grip farmers walk and static holds with 10 kg plates.

thats it for today tomorrow is an off day, then ill be back on wednesday banging out the bench press

 

[Big_Guns_Lance]

Great workout mate, I'm glad the grip is coming up nicely. That's because you've ditched the straps. Great work on the shrugs

Looking forward to the bench day

 

[El Freako]

Yeah, queasy means nauseous.

Sessions are going well little man.

 

[Bulkboy]

Lance: thanks mate ye ditching the straps is the best thing ive done in awhile.

Freak: welcome back mate. and stop calling me little im taller than u shorty

 

[Natzo]

you're progressing fast Bulk!

so I guess the 5/3/1 is serious shit!

go and break that bench!

 

[Bulkboy]

you're progressing fast Bulk!

so I guess the 5/3/1 is serious shit!

go and break that bench!

thanks mate, im really not lifting heavier than i did before, but everything feels better. im more into it, more motivated, and less fatigued. guess my central nervous system is recovering. i know the overtraining term is tossed around alot these days, but in my case it really was real. thats what 100+ working sets a week with full intensity for 4 months straight with no deload or rest weeks does to you.

and ye, im gonna fucking crush the bench tomorrow im excited to see how many reps ill get on 115 kg

 

[El Freako]

Good luck with the bench dude. I'm running a 5/3/1 cycle for my ME bench and squat for the next 3 weeks so I'll be paying extra attention to your log so I know what I have to beat.

 

[Bulkboy]

Good luck with the bench dude. I'm running a 5/3/1 cycle for my ME bench and squat for the next 3 weeks so I'll be paying extra attention to your log so I know what I have to beat.

thanks freak. and good luck with the 5/3/1 cycle, hope it yields the results ure looking for haha, im glad ull be paying attention to my log, but when it comes to the bench u know u dominate me already, and as for the squat, well, i could have put up a fight there, but considering im not doing squats as my main lift anymore, i think ull have me there for awhile as well u should start doing front squats and we can compete there or on the other hand, do not do front squats, that way i can say i dominate u in one major lift

 

[Pickle]

goodluck on the 115, is the goal 1 rep? i predict you doing 9 lol

 

[Bulkboy]

goodluck on the 115, is the goal 1 rep? i predict you doing 9 lol

thanks pickle ye 1 rep is minimum, but that aint gonna happend. haha thanks for believing in me dude, but 9 reps prolly aint gonna happend pickle im hoping for 5-7 reps. ill rack it a rep before failure haha, ill try to live up to ur prediction though. we'll see how i feel when i start. if im in good shape and can go for 9 ill do it for sure. but judging from last week when i did 10 with 107.5 kg id say im good for somewhere between 5-7 with 115 kg.

 

[El Freako]

You're safe mate. I fucking hate fronties.

 

[Bulkboy]

^^puh

ok, heres todays session

5/3/1: Week 3: Day 3: Bench press:

Bench press:
3 warmup sets

90kgx5
102.5kgx3
115kgx8 (seems pickle was right afterall) pb for reps, could have attempted one more, not certain i would get it though, and as i didnt have a spotter i racked it

Incline db press:

40kgx12
40kgx7
40kgx6

Weighted pushups: (done almost immediately after the last set of incline db presses)

me+20kgx15

Pullups:

mex12
mex11
mex10

Barbell rows:

1 warmup set

105kgx10
105kgx10
105kgx7 (grip gave out)

Bench rows:

80kgx8
80kgx7
75kgx9

dumbell rows:

40kgx20

Incline db curls:

17.5kgx10
17.5kgx8

yeye, i know i did too much assistance work, but hey it was my last bench session before the deload week. i went alittle crazy.