sykes bulking journal

[syke]

well starting another journal
kinda stopped posting and did my own thing for abit
aswell as had a holiday
but now uni's back and time to go hard on the weights again

age:21
male
weight: 154lb
height: 5"7

goals: to hit 165lbs and be able to bench 185lb+
supplements: ON protein, glutamine after workouts only, creatine soon

i will be on a 4day split
day1: legs, calves
day2: chest, triceps, abs
day3: back, biceps, calves, abs
day4: shoulders, traps

[syke]

Monday 27/2/06

Legs
Squats
1x12 44lb
1x8 88lb
1x6 132lb
2x8 176lb

Leg press
1x8 264lb
2x7 310lb

Leg extension
2x8 50 on machine

Lying leg curl
2x8 35 on machine

Calf raises on leg press machine
2x15 308lb

Standing calf raises
2x20 65 on machine

Abs
misc exercises

[syke]

Tuesday 28/2/06

Chest
d/b bench press
1x8 33lb
1x6 44lb
1x6 55lb
2x5 60lb

incline d/b bench press
2x6 55lb

decline smith machine bench press
2x6 110lb

*forgot to do incline flyes or cable crossover

Triceps
Skullcrusher superset with close grip bench press on EZ-bar
2x7 bar + 44lb

Dips
2x8

Tricep pushdown
2x7 *50 on machine...the whole rack

[KaiserSose]

What is the benefit from supersetting the skullcrushers and close grip benchpress? I'm curious because I see a ton of guys in my gym doing that and I've never really heard it mentioned on this forum before. Also is the weight that you use for skullcrushers difficult to do a close grip bench press on?

[syke]

benefit of supersetting skullcrushers with close grip bench press are:
works the triceps to a further extent
fatigues the muscle, you shouldn't be able to do more than 12, or the weight isn't heavy enough
convenient, you don't need to swap weights...saves time

[.V.]

Congratulations on finding your dedication again, getting back on the weights, and good wishes to you on reaching your current goals.

[syke]

Friday 3/3/06

Back

Pullups
2x8
1x5

V-bar lat pulldown
1x6 '45' on machine
1x6 '50'
1x6 '60'

Deadlifts
1x8 88lb
1x6 132lb
1x6 154lb

Cable rows with straight bar
2x6 '60' on machine

Biceps

Standing ez-bar curls
1x8 22lb + bar
2x5 55lb + bar

seated d/b curl
2x6 28lb

Hammer curl
2x6 28lb

High pulley one-arm cable curl
1x8 '20' on machine

Calves
calf raises on leg press machine
1x15 264lb
1x15 308lb

Standing calf raises
1x20 '65' on machine

Abs
Hanging leg raises
2x12

Cable crunch
1x12 '50' on machine
1x12 '50' + 30lb

pretty long workout...took bout 75 minz or something like that
but yeah...definitely will be sore tomrow

[syke]

Monday 6/3/06

Shoulders
Military press
1x10 44lb
1x6 66lb
1x3 100lb
2x6 115lb

Arnold press
3x6 33lb

Bent over lateral raises
1x10 17lb
2x8 22lb

Front raises with rope
2x8 "25" on machine

Traps

Machine shrugs
1x8 110lb
2x8 154lb

Upright rows
1x8 66lb
2x7 77lb

Abs

Hanging leg raises
2x10

Cable crunches
1x12 "50" on machine
2x12 "50" + 30lb

real good workout, started creatine cycle today
should be taking it bout 5 times a day for first 5 days
also taking glutamine 10g after workouts only
and protein twice a day

[syke]

Tuesday 7/3/06

Legs
Squats
1x12 66lb
1x6 110lb
1x3 165lb
2x6 187lb

Leg press
1x8 264lb
2x7 330lb

Leg extension
1x7 45
1x8 50 on machine

Lying leg curl
1x6 35 on machine
1x8 40 on machine

Calf raises on leg press machine
1x15 264lb
1x15 308lb

Standing calf raises
1x24 80 on machine
1x15 80 on machine

[syke]

Wednesday 7/3/06

Chest
d/b bench press
1x10 33lb
1x6 44lb
1x3 55lb
2x5 66lb

incline d/b bench press
2x6 55lb

decline smith machine bench press
2x8 88lb

*forgot to do incline flyes again!!!

Triceps
Skullcrusher superset with close grip bench press on EZ-bar
2x7 bar + 44lb

Dips
2x8

Tricep pushdown
1x6 tricep pushdown with rope...

trained in the morning today before uni
and felt real sick at the end of the workout

but d/b bench press is going up
hope to get upto 77lb in the next 5-6 weeks

[Maxgain]

Originally Posted by KaiserSose

What is the benefit from supersetting the skullcrushers and close grip benchpress? I'm curious because I see a ton of guys in my gym doing that and I've never really heard it mentioned on this forum before. Also is the weight that you use for skullcrushers difficult to do a close grip bench press on?

I think it is more of a convenience to exhaust muscle for size building i dont see the benefit of supersetting but should be separated and both concentrated on properly.

Good luck with the bulk syke whats your nutrition like?

[syke]

thanks maxgain
nutrition consists mainly of
grilled chicken breasts
bread and turkey
pasta (trying to eat more)
rice (trying to cut down)
milk
protein shakes
pizza (bcoz im trying to bulk)
ice cream (to get more calories)
and some junk food here and there

[.V.]

Originally Posted by syke

pizza (bcoz im trying to bulk)
ice cream (to get more calories)
and some junk food here and there

To quote the cows from chik-fil-a, "eat more chikn"

Seriously, a clean bulk - with less fat and plenty of well planned, well controlled carbs along with loads of protein at the appropriate times will probably give you better muscular gains with less fat gains. If I had understood that sooner, I wouldn't be small and weak now.

[Maxgain]

Originally Posted by a_welch503

To quote the cows from chik-fil-a, "eat more chikn"

Seriously, a clean bulk - with less fat and plenty of well planned, well controlled carbs along with loads of protein at the appropriate times will probably give you better muscular gains with less fat gains. If I had understood that sooner, I wouldn't be small and weak now.

I believe Andy means less bad fats. Good fats such as olive oil sre great and would be a much better choice for bulking. Pizza and icecream are quite bad though as you are bulking would get away with it every so often. What is worse with them is the amount of simple cars they contain which you shouldnt be intaking. A case could be made to eat ice cream post workout.
A much better option is a fat source and some protein. 7 large table spoons of olive oil is over 800 cals.

[.V.]

Close maxgain. I mean less fats in total while bulking - so you can eat more carbs and protein without fat storage (If I eat too much fat, I simply can't hold enough food to meet my carb/protein needs). Less bad fat and more good fats while cutting - so you stay full longer and don't get hungry with the caloric deficit.