Bulking journal

[syke]

I've just had a huge break from the gym...
Starting up again and have a 5lb ON (choc mint) and gonna start at a new gym tomrrow...see how it goes

Age:19
Weight:147lb
Height:5"7 or 5"8

I hope to gain at least 5lb in 8 weeks and increase weights of most exercises

Day 1 Legs
Squats 3x8
Leg press 3x8
Leg curls 2x8
Calf raises 2x8

Day 2 Chest and Triceps
Flat bench press 2x8
Incline bench press 2x8
D/B flies 2x8
Dips (weighted) 2x8

Lying tricep presses (skullcrushers) 2x8
Tricep cable press downs 2x8
Tricep d/b overhead press 2x8
***warmup sets not included

Day 4 Back and Biceps
Pull ups 2x6-8
Seated rows 2x8
BB bent over rows 2x8

Straight bar bicep curls 2x8
Standing EZ-bar curls 2x8
Hammer curls 2x8

Day 5 Shoulder and Traps
Military press 3x8
seated D/b press 2x8
Side lateral raises 2x8

Barbell shrugs 2x8
Upright rows (close grip) 2x8
D/B shrug 2x8

Hope to be doing 4 days a week.
*note: im using alot of the max-ot training manual as it seems to work for me, there are b/w 10-14 sets per day and i expect to be in the gym for 45 mins max.
All comments/advice welcome

[syke]

Thursday 2/12/04

Military press
1x8 25kg
1x8 30kg
2x6 35kg

Seated D/B press
2x6 12.5kg

Side lateral raises
2x8 7.5kg

B/B shrugs
2x8 35kg

Upright rows
2x8 30kg

[syke]

Friday 3/12/04

Legs

Squats
1x8 30kg
1x7 40kg
* 1x6 60kg
*went to heavy, should've did 50kg

leg press
1x8 40kg
2x8 60kg

Leg curls
2x8 30kg

Calf raises
2x8 80kg

Seated calf raises
2x8 40kg

[armorforsleep]

if you got 6 reps with 60kg squat, then you should keep it there especially if you are doing max-ot. otherwise looking real good, i see youre going by the max-ot numbers. i did that this summer too. ill keep an eye on your progress

[syke]

this was my first workout after a very long break....had abt a 2 month break due to exams and changing gyms and stuff...i'm not exactly doing max ot, just using their workouts and mixing them up

[syke]

Monday 6/12/04

Chest

Flat bench
1x8 30kg
1x5 40kg
1x3 50kg

1x5 55kg
1x4 55kg

Incline bench
1x8 30kg
1x7 35kg

D/B flies
1x8 10kg

Dips (bw)
1x8
1x7

Triceps

Tricep pressdown
2x8 40lb

Tricep d/b overhead
1x8 40lb

felt good to be back at the gym, had a good 'pump'....since i haven't worked these muscles in a while, good to be back

[syke]

Wednesday 8/12/04

Back

Pull ups
1x5
1x4

Seated rows
2x8 100lb

BB bent over rows
2x8 55lb

Biceps

Straight bar bicep curls
1x8 44lb
1x6 55lb
1x4 55lb

Preacher curls
2x7 55lb

Hammer curls
1x5 10kg
1x8 7.5kg

[syke]

Friday 10/12/04

Shoulders

Military press
1x8 20kg
1x6 30kg
2x7 35kg

Seated d/b press
2x7 12.5kg

Side lateral raises
2x7 10kg

Traps

B/B shrugs
2x8 35kg

Upright rows
2x6 30kg

D/B shrugs
2x8 17.5kg

[syke]

wednesday 15/1204

Flat bench
1x6 55kg
1x4 55kg

Incline bench press
2x8 35kg

d/b flies
2x8 12.5kg

Lying tricep press
2x8 20kg

Cable push down
2x6 40lb

Tricep d/b overhead press
2x8 15kg

[syke]

friday 17/12/04

Lat pulldown
2x8 110lb

Seated row
2x8 110lb

BB Bent over rows
2x8 55lb


Straight bar bicep curls
1x8 55lb
1x6 55lb

Standing ez-bar curls
2x8 30kg (66lb)

Hammer curls
1x5 10kg
1x4 10kg

pretty good workout